CrossFit Templum – CrossFit
Warm-up (No Measure)
Partner A
10 Elbow Punches
5 Muscle Cleans
5 Clean Drops
3 Hang Cleans + 3 Power Cleans
5 Front Squats
3 Strict Press + 2 Push Press + 1 Jerk
1 Power Clean + 1 Front Squat + 1 Hang Clean + 1 Jerk
Partner B
5 Plank to Down Dog
:15sec HS Hold
2-3 HSPU Negatives
5 HSPU
6 Box Step Ups + 5 Box Jump Overs
5 DB Burpees
6 Alt Hang DB Cleans
2 Alt DB Devils Cleans
BOTH PARTNERS DO 1 ROUND OF EACH.
Strength
Power Clean + Front Squat + Hang Clean + Jerk (1Omin) (Weight)
10 min to find a heavy complex between both partners
Score is combined weight. Put what you indiviudally did in notes.
Who Wants The Smoke? (Partner WOD) (Time)
10 ROUNDS
10 Handstand Push Ups
10 Box Jump Overs (20/24)
10 Alt SA Devils Cleans (35/50)
PARTNERS ALTERNATE ROUNDS and MUST TAG OTHER PARTNER IN WHEN ROUND IS COMPLETE FOR OTHER PARTNER TO GO.
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 foam roll EVERYTHING
