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