Open Gym WOD

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Row 3 Minutes

20-squats

10-front squats

10 burpees

10 pullups

Strength

Shoulder Press (5-5-5)

1) 5 x 65%

2) 5 x 75%

3) 5+ x 85%

Metcon

Metcon (AMRAP – Reps)

For Total Reps

5 minutes of wall balls 20/14

4 minutes of ring dips (scale box dips)

3 minutes of 200m sprints

2 minutes of jumping lunges

1 minute of KB Swings 53/35 (Unbroken)
(last minute has to be unbroken swings or they have to do 25 burpees. The time (in seconds) it takes to complete 25 burpees gets subtracted from their total score. 1 second = 1 rep)