CrossFit Warrenton – CrossFit
10′ Empty Bar Warmup (No Measure)
10′ AMRAP
1′ Machine
3 Walkback w/Pushups
10 Bent over Bar Rows
Air Squats + Step Back Lunge (L&R) x5
———–
Empty Bar
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
————-
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
Power Clean + Hang Squat Clean + Squat Clean (5 total sets (2 sets + 3 sets))
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean
– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean
* Rest 60-90 seconds between sets
Squat Clean (to find percentages for complex)
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Accessory (if time) DB/Glute Bridge (No Measure)
10 Single Arm Dumbbell Lawnmower Row (each)
https://youtu.be/DIxZJdH37fo
10 Single Leg Glute Bridges (each)
x4