CrossFit Warrenton – CrossFit
7′ AMRAP (DB’s/Step Ups/Deadbug/Burpee/Empty Bar Shoulders) (No Measure)
7′ AMRAP
:30e (singles or doubles)
5 Deadbugs (each side)
5e Side Uni arm DB Deadlift
5e uni arm DB Press
3e Box Step ups
3 Burpees
_______________
2 sets (empty bar)
3 Shoulder Press
3 Push Press
3 Push Jerks
Push Jerk (3-3-3-3-3)
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest 60 seconds between sets *
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Target time: 13-15 Minutes
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes