CrossFit Warrenton – CrossFit

Warm-up (No Measure)

:45 of the following:

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats


5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

March 23, 2020 “Six Flags” (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

*score is your heaviest set of 3 snatches

*Cleans in the MOD if your shoulders won’t allow you to do snatches
We won’t be sharing bikes today…if we have a full class, flow over will do Ski Erg…


15 Burpees

30 Dubs/90 Singles or 90 Jumps in place

5 Ground to Overhead with and odd object (anything you can find that has some weight to it)


Goal Work (No Measure)

If time left in class…