Strawberry Delight
CrossFit Templar – CrossFit
Clean (1RM)
Clean (3-3-3)
@80-85%
Jerk-Any Style (1 Rep Max)
Jerk-Any Style (3-3-3)
80-85%
Thruster (1 RM)
Thruster (3-3-3)
@80-85%
Metcon (No Measure)
Athletes will have 10 minutes for each lift of
Clean
Jerk
Thruster
You will find your 1 RM of each lift then complete
3-3-3 @ 80-85% of each lift
Cindy’s Crazy Step Sister
CrossFit Templar – CrossFit
Cindy’s Crazy Step Sister (AMRAP – Reps)
20 min AMRAP
5 Push Press (75/55)
10 KB Swings (1.5/1)
15 Jumping Squats (to MB)
Need a Shower
CrossFit Templar – CrossFit
Metcon (Time)
20 Cleans (155/105)
30 Burpee Pull-ups (in order to RX athlete cannot be able to reach the bar from a standing position with arms extended)
40 Bulgarian Lunges (5/each leg)
50 Sit-ups
RX+ (225/150) & Alt. Pistols
Metcon (No Measure)
Cash Out (no measure)
4 min Tabata: Row, Bike, Double-under
Choose one of the moments
Down Turn
CrossFit Templar – CrossFit
Metcon (AMRAP – Reps)
3 minute AMRAP
9 Deadlifts (115/75)
6 Hang Cleans
3 Front Squats
3 minute Rest
6 minute AMRAP
3 HSPU
6 Wallballs (20/14 @ 10ft)
3 minute Rest
3 min AMRAP
9 Deadlifts
6 Hang Cleans
3 Front Squats
RX+ (135/95) 45# deficit HSPU
She Devil
CrossFit Templar – CrossFit
Metcon (Time)
5 Rounds For Time
250M Row
10 Burpees
50 Double-Unders
10 Burpees
1 minute Rest
Score is total time including rest.
Fallen Flake
CrossFit Templar – CrossFit
Back Squat
Athlete has 15 minutes to complete
One Rep Max Back Squat
Metcon (AMRAP – Reps)
12 minute AMRAP
2 Bar Muscle-ups
2 Snatches (135/95)
4 Bar Muscle-ups
4 Snatches
6, 8, 10…..
Unfortunate Odds
CrossFit Templar – CrossFit
Metcon (Time)
3 Rounds
25 Box Steps (24/20)
25 Thrusters (75/55)
25 KB Swings (1.5/1)
RX+ Box Jumps, (95/65), (2/1.5)
Cash Out (no measure)
30 Sandbag Cleans
3 minutes of Planks
Athlete can select their own weight and divide reps as desired