CrossFit – Sat, Sep 9

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CrossFit Templum – CrossFit

Warmup – Teams of 3 (No Measure)

2 SETS

00:15 Dead hang

00:15 Left side

00:15 Right side

10 Kip Swings

5 Push up to pike

2 SETS

5 Deadlifts (Slow and controlled)

5 high pulls

5 Hang power cleans

5 Shoulder to overhead (Any kind)

2 SETS

10 Left Calf raisers

10 Right Calf raisers

20 Single unders

10 Crossovers
When teams are done with the warmup please work on wall walks and barbell weight 135/95

Shouldozer 3.0 – Teams of 3 (AMRAP – Rounds and Reps)

(30:00 Cap)

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10 Crossovers

1 Wall walk

1 Clean and jerk

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Every round increase reps by 10DU + 1 Wall Walk + 1 C&J

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RX 135/95

Scaled , anything under RX weight , Singles , halfway wall-walks

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Score = Rounds and reps