CrossFit Warrenton – CrossFit

10′ AMRAP Warmup Row/cleans (No Measure)

10′ AMRAP

1′ easy row

5 Muscle cleans (empty bar)

5e Alt. V-ups

5 scap pull ups

5 jump squats

then..

2 Power Cleans

4 Toes to Bar/Hanging Knee Raises

6 Wall Balls

x2

Jan 18, 2021 “Black Panther” (AMRAP – Rounds and Reps)

20′ AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)
MOD 1 (Rx for Masters 45+)

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

MOD 2

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

**Target # of Rounds: 10+

Minimum Rounds before scaling: 7

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Accessory (if time) Curls/Ring Holds/Couch Stretch/Lats (No Measure)

3 Rounds

10 Standing Alt. DB Bicep Curls (each side)

https://youtu.be/NZAHHZpBkwc

20-40 secs Top of Ring Dip Hold

https://youtu.be/0hQvgRT67m0

1′ couch stretch (each side)

https://youtu.be/ulgAOykAgV4

1′ foam roll lats (each side)

https://youtu.be/LuJcHe_EebA