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