CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 jumping jacks
:30 mountain climbers
10 PVC pass-throughs
5 inchworm + push-ups
10 counterbalance plate squats
Specific Warm-up
Squat Clean & Pull-up Prep
4 sets:
2-3 squat cleans
– Build in load.
– Rest 1:00-1:30 between sets.
Metcon
Peek-A-Boo (AMRAP – Rounds and Reps)
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Intermediate: 105/155 & 9 pullups
Beginner: 3 db hang power cleans + 1 front squat 15/25#, 9 jumping pullups
10min practice 3 cleans + 3 front squats
