CrossFit Warrenton – CrossFit

10′ AMRAP Warmup Back Squat/Power Cleans/Bike (No Measure)

10 min AMRAP

1′ Bike

5 Back Squats (empty bar – build across)

4 Burpees + Box Step Up

5 Power Cleans (use Back Squat bar until it gets too heavy)

Back Squat (5 sets x 10 reps @ 60% 1RM )

Complete a set every 2 minutes, on the 2 minutes for 10 minutes

April 20, 2021 “Cole Trickle” (Time)

RX:


12/10 Cal Bike


10 Burpee Box Get Over (24/20)

5 Power Cleans (185/125)

X2

Rest 3:00

25/20 Cal Bike

20 Burpee Box Get Over (24/20)

10 Power Cleans (185/125)

MOD: 


10/8 Cal Bike


10 Burpee + Box Step ups


5 Power Cleans (light weight)

X2

Rest 3′

20/16 Cal Bike

20 Burpees + Box Step ups

10 Power Cleans (light/moderate)

R+

15/12 Cal Bike

10 Burpee Box Get Over (30/24)*

5 Power Cleans (205/135)

X2

Rest 3:00

30/24 Cal Bike

20 Burpee Box Get Over (30/24) *

10 Power Cleans (205/135)

* Athletes can use hands for Burpee Box Get Overs *