CrossFit Warrenton – CrossFit
Warm-up (No Measure)
SMFR: Roll. 1′ Quads, ITs, Calf
10 walkouts
10e Dynamic Spiderman
10e supine leg swings
10 Air Squats
10 Pushups
Hang Snatch (2,2,2,2,2)
recovery of 3e KB Windmills
Metcon (Time)
Buy-in of 100 Bilat Rope Chops
then 5 rounds of:
10 Pullups
10 Power Cleans (115/75)
30 Single Unders
Cash Out of 100 Bilat Rope Chops
R+ Chest to bar pullups, 135/95 squat cleans, Double unders