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