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

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