CrossFit Warrenton – CrossFit

Partner Rowling (No Measure)

5 rounds EACH

*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.

Jan 21, 2021 “Klaw” (AMRAP – Rounds and Reps)

AMRAP 20′ (Teams of 2)

2000 M/M Row

1600 F/F Row

1800 M/F

-in remaining time-

Max Rounds

20 Burpee Box Jump Overs (24/20)

10 Power Cleans (185/125)

*split all reps as desired

OPT 1: (Masters 45+)

20 Burpee Box Jump Overs (20/16)

10 Power Cleans (135/95)

OPT 2:

20 Burpees

10 Power Cleans at lighter weight (or 20 Slams)

Core Accessory (if time) (No Measure)

4 sets

15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps