CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

5 rounds

4 min AMRAP

4 Power Cleans (95/65)

6 Barbell Burpees

8 Sit-ups

RX+ 135/95

1 Min rest between rounds

CrossFit Templar – CrossFit

Metcon (Time)

3 Rounds

24 Air Squats

12 Toes to Bar

6 Thrusters(95/65)

1 Rope climb

RX+(Jump squats, 135/95 thruster,legless rope climbs)

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 minute Partner WOD

1 Push-up

1 Deadlift (185/125)

1 Situp

5 Sync bar-facing burpees

2,2,2

5 Sync bar-facing burpees

3,3,3

5 Sync bar-facing burpees

Partners swap on then 111,222 movements

Both do burpees

CrossFit Templar – CrossFit

Metcon (Time)

18-15-12-9-6-3

Clean and Jerks

Pull-ups

RX (115/75)

RX+(135/95)

Cash Out (no measure)

800M Run

1000M Row

1 mile Bike

Select 1 or 2 to complete

50 Good Morning

CrossFit Templar – CrossFit

Metcon (Time)

12 Rounds

100M Run

12 Box Jumps (24/20)

12 Wallballs (20/14 @ 10ft)

CrossFit Templar – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest 5 minutes then

Bench Press (10-8-6-4-2-1)

10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) 1 ORM (3 attempts max)

Record 1×1

CrossFit Templar – CrossFit

Bring, Brought, Bro (AMRAP – Reps)

21 minute AMRAP

200M Row

12 Hang Snatch (75/55)

6 Burpees

*1 Bar Muscle-up

Score is total number of reps, a completed row equal 2 reps (1 rep for each 100M completed)

*Bar Muscle-ups increase by 1 rep each round.

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

5 minute EMOM

4 Front Rack Lunges (95/65)

4 Shoulder to Overhead

4 Back Squats

5 minute EMOM

6 Front Rack Lunges

6 Shoulder to Overhead

6 Back Squats

5 minute EMOM

8 Front Rack Lunges……

RX+ (115/75)

*Athlete continues sequence until they are no longer able to complete the prescribed movement in the allotted time. Score is the last successful minute completed.

CrossFit Templar – CrossFit

Metcon (Weight)

EMOM x 10

1 Snatch

Score is total lifts combined

Metcon (Time)

3 Rounds

25 Snatches(75/55)

25 Goblet walking lunges(1.5/1p)

15 min cap

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

2 rounds

2:00 min

200 m run

max effort hang cleans (95/65)

1 min rest

2:00 min

200 m run

Max effort deck squats

1 min rest

2:00 min

200m run

Max effort push press(95/65)

1 min rest

2:00 min

200 m run

Max effort up downs

1 min rest

Score is total of max effort reps