Announcements
You will do ONE of these versions of Fran today. Use the rest of the time to work on GOALS or catch up on a missed Wendler day.
CrossFit Warrenton – CrossFit
Shoulder Press (Wendler 3-3-3+)
“Perpetual 29” Dec 18, 2020 (Time)
Buy In: 45 Cal Bike
then…
2 rounds:
20 Front or OH Squats (95/65)
20 Slams (25/15)
20 Shoulder to Overhead (95/65)
20 Hanging Knee Raises-or T2B-or GHDs
20 Deadlifts (95/65)
then…
45 Cal “Buy Out”
R+ 115/85, 50/25# slam ball, 100cal “buy in/out” and 29 reps of everything.
-if you’re doing Wendler today do NOT do R+ reps as you will not finish. Coach will set the CAP for those doing Wendler based on when you finish lifting.