Announcements
1. Wash your hands when you walk in the door.
2. Be EXTRA thorough when wiping down your equipment. This goes for everything including jump ropes, bands, foam rolls, rings, plates, etc.
3. Input scores/ sign in on YOUR own device. Keypad is for trainers only to touch.
CrossFit Warrenton – CrossFit
Functional Warmup MOVEMENT (No Measure)
Tip Toes Down
Heels Back
Knee to Chest Down
High Knees Back
SLOW Butt Kick Down
Fast Butt Kick Back
Frankenstein Down
Hopping Frankenstein Back
Side Shuffle Down and Back x2
Jog Down and Back x2
March 20 2018 (DL/WBs) (AMRAP – Reps)
7′ EMOM
5 Deadlifts 185/135
Max Wallball in remaining minute
Score is total # of wallballs
R+ 225/155
Mod 1: 155/115
Mod 2: 135/95
Mod 3: 115/75 or lighter
5′ Rest
March 20th 2018 (PC/DU) (AMRAP – Reps)
7′ EMOM
6 Power Cleans (135/95)
Max Double Under
R+ anything heavier than 135/95 and weighted rope
Mod 1: 115/75
Mod 2: 95/65
Mod 3: 75/45 or lighter