CrossFit Warrenton – CrossFit
*** Remember 5 BURPEES ever 3′ during the WOD***
4Rds: Warm-up (No Measure)
5e alt. renegade rows
20e Side Plank w/ top arm rotation
10e lateral lunge to balance
https://youtu.be/oyQ-CoAilmo
Bar: Metcon (Time)
https://youtu.be/-uAikNEHU0w
x Deadlift
x Hang Power Clean
x Front Squat
x SH to OH
x=5/10/15/20/25
***Every 3′ Complete 5 Burpees until completed***
R+ 5,10,15,20,25,20,15,10,5
1 DB: Metcon (Time)
https://youtu.be/artMx2T9vGc
x R Arm Power Clean
x R Arm Thruster
x L Arm Power Clean
x L Arm Thruster
x=5/10/15/20/25
***Every 3′ Complete 5 Burpees until completed***
R+ 5,10,15,20,25,20,15,10,5
2 DBs: Metcon (Time)
https://youtu.be/nQP6tZek-Uo
x Deadlift
x Hang Squat Cleans
x SH to OH
x=5/10/15/20/25
***Every 3′ Complete 5 Burpees until completed***
R+ 5,10,15,20,25,20,15,10,5