CrossFit Templum – CrossFit
Warm-up
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
100-meter run
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
200-meter run
Specific Warm-up
Pull-up and Thruster Prep
Metcon
Daniel (Time)
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Intermediate: 25 pull-ups; 45/65#
Beginner: Jumping pullups or ring rows: 35/45# bar 200m run
