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

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