CrossFit Warrenton – CrossFit

8′ EMOM Warmup (No Measure)

EMOM 8:

1st Minute: Forward-Back Leg Swings

2nd Minute: Quad Stretch (:30e)

3rd Minute: Deep Side Lunges (:30e)

4th Minute: Iron Cross

5th Minute: Scorpion

6th Minute: Frankenstein

7th Minute: Side Shuffles

8th Minute: Jog Back n Forth

August 20, 2019 (3 Rounds for reps)

AMRAP 5: (Round 1)

Buy-In: 50 Wallballs

12 Deadlifts (Rx 135/95)(R+ 185/135)

12 Lateral Burpees over Bar

Rest 5 Minutes

AMRAP 5: (Round 2)

Buy-In: 35 Wallballs

9 Deadlifts (Rx 135/95) (R+ 225/155)

9 Lateral Burpees

Rest 5 Minutes

AMRAP 5: (Round 3)

Buy-In: 20 Wallballs

6 Deadlifts (Rx 135/95) (R+275/185)

6 Lateral Burpees

Rx stick with 135/95 throughout all 3 AMRAPS.

R+ Do the R+ weight indicated each AMRAP

ROM WOD after class (No Measure)