CrossFit Warrenton – CrossFit

Warm-up (No Measure)

1′ Jumping Jacks

10 Pullins

:30 Elbow Plank

x3

– into –

W/partner build to your power clean weight here:

3 Power Cleans

3 Pullups/Pullins

*while partner is on Cardio Piece then swap

x4 (going up in weight on Power Cleans each round)

April 24, 2021 “Hammer Down” (Time)

Rx

Teams of 2
24/20 Cal Bike/Row (same time)
40 Power Cleans (155/105) (split)
30 Synchro Pull-Ups
24/20 Calorie Bike/Row (same time)
30 Power Cleans (185/125) (split)
40 Synchro Pull-Ups
24/20 Calorie Bike/Row (same time)
20 Power Cleans (205/135)
50 Synchro Pull-Ups

24/20 Cal Bike/Row (same time)

**one person bike; other partner rows…(switch each round)

Individual Option
30/24 Cal Ski/Bike/Row 
20 Power Cleans (185/125)
30 Pull-Ups

rest 3:00 -
30/24 Cal Ski/Bike/Row 
15 Power Cleans (205/135) 
40 Pull-Ups

rest 3:00 -
30/24 Cal Ski/Bike/Row 
10 Power Cleans (225/155)
50 Pull-Ups

30/24 Cal Ski/Bike/Row

R+

30/24 Cal Bike/Row (same time)

40 Power Cleans (185/125) (split)

30 Synchro Pull-Ups

30/24 Cal Bike/Row (same time)

30 Power Cleans (205/135) (split)

40 Synchro Pull-Ups

30/24 Cal Bike/Row (same time)

20 Power Cleans (225/155)

50 Synchro Pull-Ups

30/24 Cal Bike/Row (same time)

MOD*** lighter weight/pullins

TARGET SCORE

* Target time: 20 minutes

* Time cap: 35 minutes