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 *