CrossFit Templar – CrossFit

Metcon (Weight)

The class will be split into 2 groups,

1/2 the class will be doing squat waves, 1/2 the class will be rowing or biking for max calories for 15minutes

There will be a 5 min transition between the groups.

Back Squat Waves

EMOMx5

1@90%

EMOMx5

2@85%

EMOMx5

3@80%

Score is total weight lifted.

Rest 5 minutes

Row for Cals (Calories)

Bike for Cals (Calories)

Metcon (AMRAP – Reps)

RD2:WOD61

Death by Burpees

On minute 1 you do 2 burpees

On minute 2 you do 4 burpees

On minute 3 you do 6 burpees

Continue until you cannot complete the number of burpees in the minute

Score is total minutes completed

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

RD2:WOD61b

Then 15min Amrap

25 Lunges

25 Situps