Saturday Wod

CrossFit Templum, Templum North – CrossFit

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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