CrossFit Warrenton – CrossFit


Partner Warmup (Row/Cleans/Pushup) (No Measure)

10′ Partner AMRAP

P1: Easy pace row

P2: 5 Lunge Elbow to Floor Stretch (each side)

10 Floor Press

5 Hang Cleans (empty bar – build across sets)


With your partner:

1 set (Each)

5 Calorie Row

5 Push Ups

5 Hang Cleans (workout weight)

Feb 22, 2021 “Mighty Ducks Partner WOD” (AMRAP – Rounds and Reps)


15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* Teams of 2 (P1 complete full round then P2 completes full round)

Target rounds: 15+ (average 2′ each round)

(Scale down if you dont think you’ll get at LEAST 12 rounds as a team)

**Goal keep the intensity HIGH due to a longer rest after your complete your round.

Accessory Work (Childs Pose, Forearm Smash, Pec Smash) (No Measure)

Childs Pose:

Forearm Smash:

Pec Smash: