Minute Focus/Home WOD 105

CrossFit Templar – CrossFit

Warm-up

3 Rounds

200M Run

15 Alt Lunges

10 Rolling Toe Touches

Metcon (AMRAP – Reps)

Home WOD:

8 Rounds

Minute 1: 200M Run

Minute 2: Max Effort CLUSTERS: Deck Squat, Air Squat, Burpee & Jumping Jack

Minute 3: Rest

Score is the total number of Clusters completed.

Cash Out (no measure)

50 Good Mornings

50 Chest to Deck Push-ups

Metcon (Weight)

12 Rounds

Even Minute:

3 Deadlifts (# athletes choice)

3 Hang Cleans

3 Front Squats

3 Shoulder to Overhead

Odd Minute: Rest

All lifts must be completed within the set 1 minute time frame. Lifts do not need to be unbroken. Lifts must be defined, ie. can’t hang squat clean first front squat rep. Score is total weight moved. Each of the 12 rounds added together, for example Sally lifts 100# all 12 rounds, Sally’s score is 1200#.