Announcements
Halloween WOD & Costume Contest Next Saturday! Yes!!! We are dressing up. Come and show up and show out!
CrossFit Templum – CrossFit
Warm-up
Warm Up (No Measure)
AMRAP 7
250m Ski or Row
5 Bench Press (Building)
5 Scap Push-Ups or Pull-Ups
10 Air Squats
10 PVC Good Mornings
*Bench weight should build from empty bar to moderate
Strength/Skill
Strength/Skill (No Measure)
Rope Clime and Wall Walk Practice:
8 mins to work on skill progressions and scaling options
Workout
WORKOUT (2 Rounds for time ↓ shorter is better)
FREEDOM (RX)
TEAMS OF 2
2000m Ski or Row
-rest until the 10:00 mark-
FOR TIME
100 Bench Press (155/95)
*At 0:00, perform 1 Rope Climb (each) or 2 wall walks (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each) or 2 wall walks (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each) or 2 wall walks (each).
(Option for 5 Strict Pull-ups/Each in place of Rope Climb or 5 inch worm push ups in place of wall walks)
(Score is Time for Part 1 and Part 2)
INDEPENDENCE (Intermediate)
Bench Press (135/85)*
LIBERTY (Beginner)
Bench Press (95/55)*
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Barbell Tricep Smash (each)
1:00 Pec Stretch on the Wall (each)
1:00 3-Way Wrist Stretch (each)
(No Measure)
Barbell Tricep Smash
Pec Stretch on the Wall
3-Way Wrist Stretch
