Home WOD 65

CrossFit Templar – CrossFit

Zoom Links

7:00AM Tuesday: https://us04web.zoom.us/j/981717224

12:00PM Tuesday: https://us04web.zoom.us/j/812839290

4:00PM Tuesday: https://us04web.zoom.us/j/265854992

Warm-up

2 Rounds

30 Seconds: High Knees, Inch Worm Push-ups, Butt Kicks, Frankensteins

Take 2-3 minutes to warm-up the lifting sequence.

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/1KsDoL1e1-Q

24 minute EMOM

Option 1: Even DB or KB

Left Arm: 6 Deadlifts, 4 Hang Cleans, 2 Shoulder to Overhead

Right Arm: 6 Deadlifts, 4 Hang Cleans, 2 Shoulder to Overhead

Option 2: Even Barbell

8 Deadlifts, 6 Hang Cleans, 4 Shoulder to Overhead

Odd: Max Effort Burpee Box Step-ups

Score is the total number of Max Effort reps. Note object and weight use in even minute in comments.

Cash Out (no measure):

30 Pulls (pull-ups, table pulls, towel rows)

800M’s worth of Running

*Divide reps as you see fit