CrossFit Warrenton – CrossFit
Warm-up (No Measure)
7 min AMRAP
:45 Row
5e Thread the Needle Stretch
5 Russian Baby Makers/Dynamic Squat
5 Wallballs
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
Squat Clean (3-3-3-3-3)
3-3 @ 75-80% 1RM Squat Clean
3-3-3 @ 80-85% 1RM Squat Clean
-12 minutes to complete looking to hit a set every 1:30 – 2 minutes
March 3, 2021 “Whoop There it is” (Regionals WOD 16.3) (Time)
104 Wall Ball Shots (14/10 lb)
52 Pull-Ups
R+ (20/14)
Mod:
30 Wall Balls
20 Pullins
10′ AMRAP
Time cap: 10′
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang