CrossFit Warrenton – CrossFit
Junkyard Dog Par 1&2 Warmup (No Measure)
Junkyard Dog Part 1 & 2
Burgener Warm Up Clean
Hit 2-3 warm up sets
Power Clean + Hang Squat Clean + Squat Clean (2-2-3-3-3)
Power Clean + Hang Clean + Clean:
– 2 sets @ 65% 1 RM clean
– 3 sets @ 70% 1 RM clean
* Rest 60-90 seconds between set
sets of 1 complex at each set (ignore the 2-2-3-3-3) I put that in incorrectly
Clean (Added so you can find your % for Complex)
Jan 7, 2021 “Good Samaratin” (Time)
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
Target time: 15 minutes
Time cap: 20 minutes
Accessory Work (Core) (No Measure)
10 Stick AbMat Sit Ups
20 Alternating V-Ups
20e Russian Twist
10 sec Hollow Hold
x3