CrossFit Templar – CrossFit

Metcon (Time)

4 Rounds for Time

400M Run

8 Front Squat (115/75)

12 Pull-ups

8 Front Squats

RX+ (135/95)

Metcon (No Measure)

Cash Out (no measure)

60 Good Mornings

60 Chest to Deck Push-ups

CrossFit Templar – CrossFit

Peep Coma (Time)

21-18-15-12-9-6-3

Wallballs (20/14)

Unbroken Double-Unders

Hang Power Snatch (75/55)

CrossFit Templar – CrossFit

Metcon (Weight)

22min AMRAP

400m Run

10 Power Cleans(# athletes choice)

Score is total weight moved. Athlete may change weight as they see fit.

CrossFit Templar – CrossFit

Metcon (Time)

10 Rounds

4 Toes to Bar

6 Power Snatches (95/65)

4 minute Rest

Athlete will have 2 scores time for 10Rounds and time for 800M run.

800m Run (Time)

Max Effort 800m Run

Metcon (No Measure)

Cash Out (no measure)

50 Chest to Deck Push-ups

50 Jumping Squats

CrossFit Templar – CrossFit

Back Squat (5-5-5)

Build to a heavy set of 5 reps. Complete 3 sets at that heavy weight (80-85%).

Metcon (Time)

4 Rounds

20 Cal Row

20 Front Rack Lunges (75/55)

20 KB Swings (1.5/1)

RX+ (95/65) (2/1.5)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

4 min AMRAP

Buy In: 25 Wallballs (20/14 @ 10ft)

AMRAP

5 Burpees

10 Sit-ups

15 Double-unders

2 minute Rest

Score is total reps in AMRAP only.

CrossFit Templar – CrossFit

Knee High (Time)

3 Rounds

10 HSPU

10 Front Squats(75/55)(RX+115/75)

200M Run

1 minute Rest

2 Rounds

10 HSPU

10 Front Squats(95/65)(RX+135/95)

300M Run

1 minute Rest

1 Round

10 HSPU

10 Front Squats(115/75)(RX+155/115)

400M Run

RX+ Deficit HSPU (45# plates)

CrossFit Templar – CrossFit

Metcon (Time)

Five rounds for time of:

15 Pull-ups

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerk

RX+ (155/105)

CrossFit Templar – CrossFit

Square Circle (AMRAP – Reps)

15 min AMRAP

10/8 Cal Bike

10 Thrusters(95/65)

10 Bar facing Burpees

*Every 5 min execute 50 D/U

CrossFit Templar – CrossFit

Doty (AMRAP – Reps)

4 rounds 1 min at each station 1 min break after each round: total reps for score.

Wipers(135/95)

Ball slams(50/30)

Single Unders

Push press(55/75)

Front rack lunges (45/33)