CrossFit Warrenton – CrossFit

Partner Rowling (No Measure)

5 rounds EACH

*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.

Warm-up (No Measure)

5 min AMRAP Warmup continuation

:30 jump rope

6 lunges (in place)

10 V-ups (or 5e side alternating)

5 Scap Pullups

April 19, 2021 “Days of Thunder” (Time)

10 rounds (each)
12/10 Cal Row

10 Alternating Lunge steps (5 each leg)

6 Toes to Bar


10 rounds (each)

12/10 Calorie Row

10 Scissor Jumps (5 each leg)

8 Toes to Bar

10 rounds (each)
10/8 Cal Row

20 Air Squats

6 Hanging Knee Raises

Score is total time:

* Target time: 24-26 minutes

* Time cap: 30 minutes


Accessory Work (if time) Hand/Elbow Smash (No Measure)

Hand Smash:

1′ Forearm Smash: