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CrossFit – Sun, Mar 12


We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

All the grapes (AMRAP – Reps)

5 Rounds for weight and reps:

3 minutes for:

1 minute static hold in OH position- must hold at least 45/35#

into 10 deadlifts, 10 Barbell rows, 10 S2OH

then ME Double Unders

Rest 90 seconds between each round

Example: If Lisa holds 35# bar, then 65# for 3 lifts and does 100 DU, her score for the round is 200.

RX+ Unbroken hold and unbroken lift sequence (may put the bar down after the hold to add weight)