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Withstand the Storm

CrossFit Templar – CrossFit

Metcon (Weight)

Squat Clean, Hang Squat Clean, Split Jerk

EMOM 12 min

Each minute athlete will complete 1 Squat Clean, 1 Hang Squat Clean, 1 Split Jerk.

Movements are connected (do not drop the bar between lifts). Athlete can change the weight between rounds if desired. Score is total weight lifted (If the athlete lifts 100# for the combined movement, the weight lifted is 100# for that round).

Goal: Technique driven movement.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 DU

20 SItups

1 Rope Climb

RX+ legless rope climb

Goal: Strategic Cardio