By James Quinn

Toenail

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

3 rounds

2 min

200M

8 C2D Push-ups

Max Effort SDLHP (1.5/1)

2 min

200M

8 C2D Push-ups

Max Effort KB Swings

2 min

200M

8 C2D Push-ups

Max Effort Goblet Squats

2 min Rest

Round 2 distance 150M

Round 3 distance 100M

Score is total Max Effort reps. Athlete must complete at least one KB movement per 2 min interval in order to RX.

Rumbled Ready

CrossFit Templar – CrossFit

Clean/Hang clean 1RM (Weight)

15 min

Build to your heaviest set of:

1 Clean

1 Hang Clean

Athlete may squat or power, but bar may not touch the ground in between clean /hang clean.

Metcon (AMRAP – Reps)

10 min AMRAP

2 Cleans (75% of ORM achieved today)

3 Hang Cleans

10 Pull-ups

Opening Day

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

10 minutes AMRAP

10 Wallballs (20/14 @ 10ft)

20 Sit-ups

5 minute Rest

10 minute EMOM

8 Overhead Squats (75/55)

Max Effort Barbell Burpees

Athlete will combine scores for total reps, 8 OHS count as part of rep score.

Waist Line

CrossFit Templar – CrossFit

Shoulder Press (10-8-6-4-2+)

Shoulder Press Sequence

10 @ 50% x 8 @ 60% x 6 @ 70% x 4 @ 80% x 2+ @ 90%

Athlete should record 2+ set at 90%

Metcon (AMRAP – Reps)

18 minute AMRAP

12 WB Sit-ups (20/14@ 5ft)

12 WB Lunges (ball must stay above waist while lunging)

12 KB Swings (1.5/1)

Athlete will Run 200M with MB on minute 2, 5, 9, 13, 16

Suck It

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

10 min AMRAP

10 Ring Dips

10 Box Jump Overs (24/20)

5 min Rest

Metcon (Time)

20 Clean and Jerks (155/105)

Athlete will have two scores, reps and time.

Cash Out (no measure)

100 Sit-ups/GHD

75 Good Mornings