CrossFit Warrenton – CrossFit
Warmup 10′ AMRAP (Row/PVC/Burpee) (No Measure)
10′ AMRAP
1′ easy row
5 Muscle Snatch (PVC)
10 PVC Pass throughs
5 floor to elbow stretch (each side)
3 burpees
then…put PVCs up and grab empty barbell
100m Row
5 Power Snatch
4 Bar Facing Burpees
Jan 14, 2021 “The Gunslinger” (AMRAP – Rounds)
Every min (10:00)
200/175m Row
– Rest 2:00 –
Every min (10:00)
5 Power Snatch (115/80)
* Weight must be Touch and Go
– rest 2:00 –
Every min (10:00)
10 Bar facing Burpees
Time cap each set: 50 seconds
MOD 1: (Masters 45+)
-175/150m Row
-PSnatch(95/65)
-8 BarFacing Burpees
MOD 2:
-150/125m Row
-10 Alt DB Snatch
-6 Burpees
Accessory Work (No Measure)
15 Hip Extension (OR 15 Superman)
10 Goblet Squats (increasing weight)
10 Deadbugs (each side)
x3-5