From Daily WOD

Poor Decisions

CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds

10 Box Jumps (24/20)

10 Front Squats (135/95)

2 minute Rest

5 Rounds

10 Box Step-ups (24/20)

10 Deadlifts (165/115)

2 minute Rest

50 Burpees Box Step-ups

Super Unfullfilling

CrossFit Templar – CrossFit

Overhead Squat

Athletes will have 15 minutes to establish a 3 rep max .

*Racks can be used.

Metcon (AMRAP – Reps)

12 min AMRAP

10 Bulgarian Squats(5/side)

10 Situps

10 Med Balls Cleans(20/14)

1 Strict Pullup

*Pullups will increase 1 rep per round to 5, then go back down by one rep per round until time expires.

(RX+ Pistols, T2B)

Core Blasting

CrossFit Templar – CrossFit

Metcon (Time)

5 Wall Climbs

25 KB Swings (1.5/1)

25 Double-unders

1 minute Plank Hold

4 Wall Climbs

25 KB Swings (1.5/1)

25 Double-unders

1 minute Plank Hold

3 Wall Climbs

25 KB Swings (1.5/1)

25 Double-unders

1 minute Plank Hold

2 Wall Climbs

25 KB Swings (1.5/1)

25 Double-unders

1 minute Plank Hold

1 Wall Climbs

25 KB Swings (1.5/1)

25 Double-unders

1 minute Plank Hold

In order to RX or RX+ Plank must be unbroken

RX+ (2/1.5), unbroken D/U

Back to Normal

CrossFit Templar – CrossFit

Bench Press (5-5-5)

80-85% of 1RM

Metcon (AMRAP – Reps)

10 Minute AMRAP

*5 Alternating Front Rack Lunges (75/55)

5 Pull-ups

*increase lunge reps by 5 each round

RX+ (115/75) Unbroken pull-ups

Metcon (No Measure)

Cash Out (no measure)

50 Cal on Rower or Bike

100 Sit-ups or GHD

Divide as you see fit

Prison Bus

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

20 min AMRAP

12 Power Cleans(95/65)

12 Thrusters

12 H.R. Pushups

12 Toes to Bar

12 Box Jumps(24/20)

Partner WOD, Partners must switch every movement.

Clean Fun

CrossFit Templar – CrossFit

Clean (5-5-5)

Clean (3-3-3)

Clean (1-1-1)

1min M.E. Airdyne (3 Rounds for calories)

3 Rounds

1 minute M.E. calories on Airdyne. Rest as needed between sets.