CrossFit Templar – CrossFit

Metcon (3 Rounds for time)

#1 0-8:00 Min.

30-20-10

Row for Cal.

Alt. DB Snatches (50/35#)

2 min. rest

#2 10:00 – 18:00 min.

21-15-9

Front Squat (95/65#)

Barbell Facing Burpees

2 min. rest

#3 30-20-10

Overhead Lunges (35/25#)

KB swings (1.5/1pd)

RX+ Front Squat (135/95) and Overhead lunge(45/35#)

Athlete can start with any of the 3 metcons. Each couplet is for time. If you don’t complete all reps add unfinished reps to time. For example if you don’t finish 10 DB snatches in #1 then your time would be 8:10