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