Announcements

Today’s Stretching Video https://youtu.be/mwuYIGfbCeU

CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10’ AMRAP

1’ Cardio piece

5 empty bar Clean & Jerk

3e leg box step ups

5 DB Front Squats

Clean and Jerk (3-3-2-2-1-1)

May 19, 2021″ Excommunicado” (8 Rounds for time)

Rx:


8 Sets EACH (Partner does one full round then you do one full round)


10/8 Cal Bike


10 DB Thrusters (30’s/20’s)


6 Burpee Box Jump Overs (20)

R+

8 Sets each

12/10 Cal Bike

10 DB Thrusters (40’s/30’s)

8 Burpee Box Jump Overs (20)

If no partner (start a new round every 3:00)

TARGET SCORE

* Target time each set: 1:30-1:50

* Time cap each set: 2:30