CrossFit Warrenton – CrossFit

10′ AMRAP Warmup (empty bar/jumping) (No Measure)

10′ AMRAP

:30 Jump Rope

3e Thread the Needle

5 Jump squats

4 Empty Bar Squats

4 Empty Bar Hang Clean and Jerks

________________

then…..

(building weight across the 4 sets)

1 Squat Clean

1 Power Clean & Jerk

10 Double Unders (or 20 singles)

x4

March 8, 2021 “THE Workout” (Time)

1 Squat Clean (135/95)

3 Power Clean and Jerk (135/95)

30 Double Unders

x10

R+

1 Squat Clean OR Snatch (155/105)

3 Power C&J’s (155/105)

30 Double Unders

MOD:

lighter weight and/or 60 single jump ropes

TARGET SCORE

Target time: 12-14 minutes

Time cap: 20 minutes

Accessory (Bench/Row/Goblets) (No Measure)

10 Single Arm Dumbbell Bench Press (each)

10 Double Dumbbell Bent Over Row

10 DB Goblet Squat

x3
on your own if time left in class