Announcements
The Power Clean and Squat Clean are 2 different movements. Some people can’t get into a full squat, so they will stick with power cleans. If you want to find both PC and SQT Clean, feel free to; you have 15’ TOTAL, to find both. Remember do NOT yank the bar off the ground: slow to the knees and then accelerate speed of bar starting when bar is at the knees…
CrossFit Warrenton – CrossFit
Warmup 2 (No Measure)
200m Easy Row
10e Active Spider stretch
200m Medium Row
10x (Push-up to Down Dog)
200m Faster Row
Banded Air Squats
9-11 Hero WOD (Time)
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU (or x2 HR Pushups)
11 KB Swings (70/53)
11 T2B (x2 knees above hips)
11 Dead Lifts (170/120)
11 Push Jerks (135/95)
2001 Meter Run or Row
ONE bar!!