CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10′ AMRAP

:30 Bike

3 Burpees

3 Box Step-ups (each side)

3 Power Cleans (empty bar – build across sets)

10 Jump Squats

May 11, 2021 “Barney Fife” (Time)

Rx:

40/32 Cal Bike

5 rounds of:

5 Power Cleans (115/75)

5 Burpee Box Get Overs (24/20)

-into-

30/24 Cal Bike

4 rounds of:

4 Power Cleans (135/95)

4 Burpee Box Get Overs (24/20)

-into-

20/16 Cal Bike

3 rounds of:

3 Power Cleans (155/115)

3 Burpee Box Get Overs (24/20)

MOD:

21/15 Cal Bike

5 Rounds:

5 Power Clean (95/65 or lighter)

5 Burpee Box Step Overs Overs (20/16)

-into-

15/12 Cal Bike

4 Rounds

4 Power Clean (same weight)

4 Burpee Box Step Overs Overs (20/16)

-into-

9/7 Cal Bike

3 Rounds

3 Power Clean (same weight)

3 Burpee Box Step Overs Overs (20/16)

R+

50/40 Cal Bike

5 rounds of:

5 Power Cleans (135/95)

5 Burpee Box Get Overs (30/24)

——into——

40/32 Cal Bike

4 rounds of:

4 Power Cleans (155/105)

4 Burpee Box Get Overs (30/24)

——into——

30/24 Cal Bike

3 Rounds

3 Power Cleans (185/125)

3 Burpee Box Get Overs (30/24)

TARGET SCORE

* Target time: 19-21 minutes

* Time cap: 25 minutes

Accessory Work (Pigeon/QL/Foot Smash) (No Measure)

1 min pigeon pose (each side)

https://www.youtube.com/watch?v=jQMsyrLowFw

1 min seated QL stretch (each side)

https://www.youtube.com/watch?v=3QdpzAoIglI

1′ foot smash lacrosse ball (each side)

https://www.youtube.com/watch?v=636EQMF2tME

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