01142021

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 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

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