CrossFit Templum – CrossFit
Warm-up
400-meter run
10 alt. DB sumo deadlifts
10 empty bar good mornings
10 hollow rocks
5 single are presses/arm
5 empty bar deads
5 banana rolls
10 alt DB hang snatches
10 empty bar deads
10 AbMat situps
200m farmers carry 35/53# (one arm out and one arm back)
Metcon
Nutpees (Susan Yost WOF WOD) (Time)
AMRAP 20:
Buy-in: 400m Run
10 Deadlifts 95/135#
20 Alt. DB Snatches 20/35#
30 AbMat Situps
100m Farmers Carry 35/53# (one arm out one arm back)
Intermediate: same
Beginner: 65/95 & 15/20 & 20/35
Skill & Strength
Metcon (Weight)
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Accumulate:
3:00 L-sit hold
