CrossFit Warrenton – CrossFit

Thruster (Build to a heavy set of 3…)

July 15th, 2019 “Blue Light” (Time)

7 Power Cleans (Rx 95/65) (R+ 135/95)

7 Burpees over Bar

Hill Sprint


Shoulder Warmup (No Measure)

3×10 Prone arm overhead raises (no weight focus on keeping arms as straight as possible lifting As high as possible)

3×10 Prone shoulder extensions (8lb/6lb)

3×10 Standing Shoulder Abduction (8lb/4lb)

3×10 Standing Shoulder Flexion (8lb/4lb)