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CrossFit Warrenton – CrossFit

March 16th 2020 “OverKill” (Time)

21-15-9:

DB Power Cleans (30’s/20’s)

Box Jump Overs (24″/20″)

DB Front Squats (30’s/20’s)

Toes to Bar

R+ 50’s/35’s
22’ Cap

*start back squat EMOM at 27:00

Back Squat EMOM “After Party” (10 Rounds for weight)

Set 1 (On the 0:00): 9 Reps @ 55%

Set 2 (On the 2:00): 7 Reps @ 60%

Set 3 (On the 4:00): 5 Reps @ 65%

Set 4 (On the 6:00): 3 Reps @ 70%

Set 5 (On the 8:00): 1 Rep @ 75%

Set 6 (On the 9:00): 1 Rep @ 80%

Set 7 (On the 10:00): 1 Rep @ 85%

Set 8 (On the 11:00): 1 Rep @ 90%

Set 9 (On the 12:00): 1 Rep @ 95%

Set 10 (On the 13:00): 1 Rep @ 100%

*Go up in weight however you like, this is just a suggestive climb.

*Figure out weights prior to coming if you want to follow this, the keyboard is off limits. You can use YOUR phone though.

*enter your weight from each round

Back Squat (Find % here)