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