CrossFit Warrenton – CrossFit

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10′ AMRAP (Burpee/Jump Squat/Squat clean thrusters) (No Measure)

10′ AMRAP

3 Burpees

5 Jump Squat

7 Empty Bar Squat Clean Thrusters

* Move fast and get the heart rate up

Feb 20, 2021 “Wallace & Gromit (AMRAP – Reps)

25′ AMRAP

100 overhead squats (75/55)

75 Pull Ups

50 Front Squats (135/95)

30 Burpees

Max Calorie Assault Bike

**partner must perform 35 double unders to switch in

___________

R+

100 overhead squats (95/65)

100 Pull Ups

50 Front Squats (165/110)

40 Burpees

Max Calorie Assault Bike

*50 DUBs for partner to switch in…

**You can have a max of 2 bars PER TEAM. If partners are doing different weights, you can adjust/change your own weight from OHSquats to Front Squats.

**If working SOLO, you get one bar…

**DO NOT DROP THE BAR FROM OVERHEAD…Use a weight that you can: 1. CONTROL to the ground when you finish the movement (for both forms of the squat) 2. MAINTAIN FORM
shoot for 30+ cals on bike

MOD:

50 Deadlifts

200 Jump Ropes

50 Pull Ups/Pullins

200 Jump Ropes

50 Air Squats (or Goblet Squats)

200 Jump Ropes

20 Burpees

Max Calorie Assault Bike