Arrive early to get setup and stretch a bit before class. The clock will start promptly when class begins. If you show up a bit late, you’ll just have less time to complete the workout.

Time cap 60-minutes on THE clock, with no rolling over.

6pm class get here extra early if you can as we will try to start the WOD at 5:45pm to still give you the full hour; I have a meeting I have to get to by 7pm.

CrossFit Warrenton – CrossFit

1′ holds + Functional Warmup (No Measure)

1 minute on each side:

Pigeon Stretch

Spiral Stretch

Hip Stretch (CrossOver)

10 each side Iron Cross

10e Forward Back Leg Swings

10e alternating Lunges with Twist

10 Wall Facing Air Squats SLOW

REPEAT until we are ready to start Skill/Strength

Landmine: 180s (10e-10e-10e)

10 Medball Shoulder Tosses after each set (GO heavy for YOU)

EMOM #2 (AMRAP – Reps)

DO NOT DROP THE DUMBBELLS! Place them on the ground like they are bottles of fine wine. Thanks you!

3’ AMRAP (2’ rest)

10 dumbbell thrusters (50/35)

Max burpees in remaining time

Repeat for a total of 3 rounds (15min)

(Score is total burpees)

R+ 4’ AMRAPS (1’ rest)

3′ Rest

12’ EMOM (PC+HSC+J) (Weight)

Power Clean + Hang Squat Clean + Jerk
Work your way up in weight each round if you can/want. Otherwise use each minute to work on form at a comfortable/light weight.