CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
We are closing out a big week of training with a simple but challenging row and Wall Ball couplet. Keep the row at a sustainable pace, ideally around 1:15-1:30, and make sure you can complete all 20 Wall Balls unbroken every round. Focus on smooth transitions and consistent round times rather than pushing the row too hard early. Extra Work is 5 sets of 3 Power Cleans, building to a heavy triple with quick singles and no more than :05 between reps. Finish with an easy 15:00 bike flush to get some blood moving after a demanding week.
WORKOUT (AMRAP – Rounds & Reps)
AMRAP 15:00
20/16 Calorie Row
20 Unbroken Wall Balls (20/14)
(Score is Rounds + Reps)
KG: 9/6
Power Clean
EXTRA WORK | PART 1
3-3-3-3-3*
Power Clean
*Start Moderate and Increase Each Set. Reps should be quick singles…no more than :05 between lifts.
(Score is Heaviest Weight)
EXTRA WORK | PART 2 (No Measure)
ON A 15:00 RUNNING CLOCK…
C2 or Air Bike Leg Flush
(No Measure)
