CrossFit Warrenton – CrossFit
Warm-up (No Measure)
12 min AMRAP
1′ easy row
5 Shoulder Press (empty bar – build across)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build across)
5 DB Thrusters
Shoulder Press (5 sets x 1 rep @ 90% 1RM)
Complete both 1 ShoulderPress AND 1 Deadlift every 1:30 for 5 sets.
Deadlift (5 sets x 1 rep @ 90% 1RM)
Complete 1 rep every 1:30 (+ 1 shoulder press within the same 1:30 time frame)
,: April 14, 2021 “Red Wing” (Time)
Rx:
30-20-10 DB Thrusters (40s/30s)
15-10-5 Strict Pullups
R+
30-20-10 DB Thrusters (50s/35s)
20-15-5 Strict Pull-ups
MOD:
30-20-10
DB Thruster (light)
Pullins
TARGET SCORE
* Target time: 7-9 minutes
* Time cap: 12 minutes
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