Strawberry Delight

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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