CrossFit Templum, Templum North – CrossFit
Metcon
Warm-up
Partner A
200 Meter run
Into : 2 Sets
5 KB Deadlift (Straight Leg)
5 KB Deadlift (¼ squat)
5 Hip KBS
5 Russian KBS (Eye Level)
Partner B
200 Meter run
Into : 2 Sets
5/5 Samson Lunge + HS
5 Air Squats
5 Push ups
5 Burpee to a squat
Partner C
200 Meter run
Into : 2 Sets
5/5 Samson Lunge + HS
5 Air Squats
5 Push ups
5 Burpee to a squat
TEAM BULDOZE (AMRAP – Reps)
1 athlete working at the time
2 athletes resting next to the wall .
When the working athlete drops the KB Athletes must switch by tagging .
Every 2:00 minutes you’ll have 1:00 minute to complete as many
Pull ups as possible .
When the working athlete drops from the rig athletes must switch by tagging. .
WORKOUT
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125 KB Swings (53/35)
100 KB Goblet Squats
75 KB Headcutters
50 KB Over Burpees
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Score = Total Pull-ups
Scoring
Kipping PU – 2 Points
Butterfly PU – 2 Points
Banded PU – 1 Point
Jumping PU – 1 Point