CrossFit Warrenton – CrossFit
Warm-up (No Measure)
6′ AMRAP
:30 Machine
5 Dead Bugs (each side)
5 Shoulder Press (empty bar)
5 Deadlifts (empty bar)
5 Wall Balls
-into-
6 min AMRAP
Build to 60% on Shoulder Press and Deadlift
Shoulder Press (5 sets x 10 reps @ 60% )
* Complete a set of 10 Shoulder Press AND 10 Deadlift every 3 minutes, for 15 minutes *
0:00
3:00
6:00
9:00
12:00
Deadlift (5 sets x 10 reps @ 60%)
April 22, 2021 “Russ Wheeler” (Time)
RX
30 Air Squats
25 Push-ups
30 Wallballs (14/10)
X3
R+
30 Goblet Squats (53/35)
35 Pushups
30 Wallballs (20/14)-to 10’ target
X3
MOD
:
20 Alternating Box Step ups
20 Bar or Knee Push Ups
20 DB Thrusters (light weight)
X3
TARGET SCORE
* Target time 9-11 minutes
* Time cap: 15 minutes