Happy Birthday Coach Amy!

CrossFit Warrenton – CrossFit

Dynamic Warmup (No Measure)

30 Wrist Rolls each way

30 Elbow Turns each way

30 Shoulder Turns

10 Forward/Back Bends

10e Lunge w/Twist

10e Iron Cross

Inch Worm lap

30e Jog in Place/High Knees/Butt Kicks

Repeat until Skill/Strength

Mini Workout (Ab’s/Arms) (No Measure)

:30 Bicycle Crunches :10 Rest x6

:30 Superman :10 Rest x 6

Burpee Thruster PC Hell (Time)

50 Thrusters (95/65)

50 Power Cleans (95/65)

*Every minute perform 5 burpees (start the workout with 5 burpees, too)
EMOM athletes will perform 5 burpees + MAX Rep Thrusters EVERY MINUTE until you’ve reached 50 reps. Once you complete 50 Thrusters move onto P.Cleans until all 50 are complete, continuing to do your 5 burpees each minute.

*MOD: Do fewer burpees each minute.

30′ CAP

Power Snatch (If time left in class..Find 2 rep TNG snatch )