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