CrossFit Templar – CrossFit

Metcon (Time)

50*40*30*20*10

Wallballs (20/14 @ 10ft)

KB Swings (1.5/1)

Double-unders

*200M Run

Time Cap 35 minutes

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

18 min AMRAP

*1 Deadhang Pull-up

5 Strict Press (75/55)

15 Sit-ups

100M Run

*increase reps by 1 each round

RX+ (115/75) Prisoner Sit-ups

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Back Squat (90% of 1RM)

75% 1X5

85% 1X3

95% 1+

85% 1+

Back Squat (1+@95%)

Back Squat (1+@85%)

Metcon (AMRAP – Reps)

3 Rounds

5 min AMRAP

Buy in 250M Row

10 Ground to Overhead (95/65)

6 Barbell Burpees

10 Box Step-ups (30/24)

2 min Rest

RX+ 135/95

CrossFit Templar – CrossFit

Power Snatch, Hang Snatch, Hang Squat Snatch

EMOM x 10 execute 1 of each lift without dropping bar.

Score is highest and lowest lift combined.

Bike 4 Rounds,1on, 2 off (Calories)

4 Rounds

1min Bike for cals

rest 2 minutes

CrossFit Templar – CrossFit

Metcon (Time)

21-15-9

Deck squats

Deadlifts(225/155)

KB Swings (1.5/1p)

300m Run after every set of KB swings

Deadlifts:

RX+ (275/185)/(2p/1.5p)

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Bench Press (90% of 1RM)

70% 1X3

80% 1X3

90% 3+

80% 3+

After each set of bench presses do a set of max effort strict Pull ups or Ring rows.

Bench Press (3+ @ 90%)

Bench Press (3+@80%)

Metcon (AMRAP – Reps)

16 min AMRAP

3 Wall Climbs

10 Pull ups

10 KB C&J (1.5/1)

RX+ (2/1.5) C2B

Minute 0, 4, 8, 12 complete a 200M Run

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

6 min EMOM

100M Run w/ MB (20/14)

2 minute Rest

6 min EMOM

8 Push Press (95/65)

Max Effort Sit-ups

2 minutes Rest

6 min EMOM

8 Hang Clean (95/65)

Max Effort Sit-ups

RX+ MB Overhead on Run (135/95)

Score is your total number of Sit-ups. In order to RX all lifts and runs need to be completed within the prescribed minute.