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)


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)


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

ROM WOD after class (No Measure)