CrossFit Templum – CrossFit
Warm Up
Coaches Choice
Metcon
WOD 1: Metcon (AMRAP – Reps)
12 min. for MAX reps:
70 Single DB Snatch
60 Single DB Thrusters
50 Single DB Lunges
40 Single Devils Press
Then MAX reps:
Bar MU’s, Pull ups, Hanging Knee Raises
RX: 50/35, Overhead Lunges
Masters 80+: 50/35, Goblet Lunges
Masters 100+ / Scaled: 35/25, Goblet Lunges
KIDS 10 -14 years: 10-12 yrs= 10lbs, 13-14 yrs= 15lbs, Goblet Lunges
* RX and Masters 80+ must choose Pull ups (1 pt) or Bar MU’s (3 pts)
* Scaled, Masters 100+ & Kids must choose
Hanging Knee Raises (1pt) or Pull ups (3 pts)
* Transition Class to Next WOD*
WOD 3: Metcon (AMRAP – Reps)
6 min AMRAP:
* Switch every FULL round
5 S20H + Overhead Hold
Max DU’s
Partner A will do the 5 S20H, Then hold bar overhead on last rep. Once the hold starts, Partner B does Max DU’s while Partner A holds BB overhead. When Partner A puts the bar down, they switch spots and continue for 6 minutes for max Double Unders.
RX = 155/105
Masters 80+ = 135/85
Masters 100+ and Scaled = 105/65
KIDS 10 -14 years: 10-12 yrs= 35lbs, 13-14 yrs= 45lbs
* Optional for Masters 80+, 100+, Scaled and Kids = Singles
* Singles = 1 point. Double Unders = 2 points
