CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 6:00 Running Clock…
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
Strength
Back Squat (5×3)
*Superset each Set with 10 Perfect Hollow Rocks
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slam Ball Gut Smash
(No Measure)
