Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
2 rounds:
200-meter jog
:30 single-unders
10 kettlebell deadlifts
:30 single-under jump front to back
10 kettlebell swings
:30 single-under jump side to side
10 kettlebell deadlifts
:30 single-under left leg
10 kettlebell swings
:30 single-under right leg
Specific Warm-up
Hang Power Clean (On a 10:00 clock:
3 hang power cleans
)
– Build to a heavy set.
– Rest ~2:00 between sets.
Metcon
Metcon (Time)
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
Intermediate: 85/115
Beginner: 55/75
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Every 2:00 for 10 sets:
200/250-meter row
– Record your slowest interval. – Rest with the remaining time with the 2:00 clock. – Do not pace the intervals.
