Clock STARTS at 530am tomorrow(Thursday’s HERO WOD) to allow a full hour to complete (if necessary). If you start late, you’ll just have less time to complete. So come early to set up and stretch. When finished with the workout be sure to be swift in wiping and putting equipment back as the next class will be ready to roll! Thanks y’all!
CrossFit Warrenton – CrossFit
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
*RX is 10 Back Squats at YOUR personal body weight (full Range of motion)
You get ONE barbell for the workout; so that means if youre doing body weight back squats youll have to add/strip that weight each round. (Its part of your time so YOU will be changing it out)
30 Jump Squats if you are not doing Body Weight squats.