CrossFit – Sat, Jan 20

CrossFit Templum – CrossFit

Partner Warm-up – Saturday (No Measure)

Everyone together

20 Jumping jacks

10 Air squats

00:30 Dead hang

Partner 1 (2 rounds each)

5 Push up to pike

5/5 Samson stretch

10 ALT Box step-ups

5 Box jumps

5 Burpee box jumps

Partner 2 (2 rounds each)

10 Scap pullups

10 kip swings

5 pull ups / C2B

5 DB hang clean

5 DB Push press / Jerk

5 DB hang clean and jerk
Rx: 20/24in. 35/50db pull ups

Rx+ : 24/30in. 35/50db c2b

Sneak Attack (AMRAP – Rounds and Reps)

20:00 Time cap (Teams of 2)

▫ Burpee box jump overs

▫ DB hang clean and jerks 35/50

▫ Pull ups

__________________

Rx: 20/24in. 35/50db pull ups

Rx+: 24/30in. 35/50db c2b
Rep scheme

1,1,1

2,2,2

3,3,3

Numbers go up by one one each movement every round