CrossFit Templum – CrossFit
Warm-up
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-down + jump and reaches
Specific Warm-up
Pullup and Squat Clean prep then..
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
– Use workout load.
Metcon
Partner Badger (No Measure)
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Intermediate: 45/65#
Beginner: 35/45# jumping pullups and 600m runs
