Announcements
Makeup WOD Sunday! Make up a WOD you missed during the week and still earn points for your team!
EARN EXTRA BONUS POINTS TODAY ONLY!!!
Burpees for time!
if you do 100- earn 10 point
if you do 90- earn 9 points
if you do 80- earn 8 points
so on and so forth…
MAXIMUM points is 10…please log how long it takes you to do these AND write how many you did in the notes section, in order to get credit!!! Happy Sunday!
CrossFit Warrenton – CrossFit
Metcon (AMRAP – Reps)
Tabata Style (work :20 rest :10 x8)
1)Alt. Dumbbell Snatches/ Bar snatches
2)Alt. Fwd Lunges/Stepups/Box Jumps
3)AbMat Situps
4)Double Unders/Singles
5)Pullups/Pullins
Complete all 8 rounds of one exercise before moving onto the next, then take a 1′ break in-between exercises. Use this time to record the total number of reps you complete for that exercise. Your score is total number of completed reps, and immediately following the pull-ups/pullins complete the run piece of the workout.
***For R+ complete the Rabat again after the 5K run and add the 2 Rabat scores together***
5k Run (Time)
Max Effort 5k Run
which is 3 miles, or complete 10 miles on a bike.