CrossFit Warrenton – CrossFit

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8′ Barbell/BIke/Lunge Warmup (No Measure)

1′ Cardio

5 Deadlifts (empty bar)

5 Power Cleans (empty bar)

3e Step Back Lunges (no weight)

5e Iron Cross

Hang Squat Clean (EMOM 5′ (1 rep every minute) )

Stand up with bar, try to get comfortable changing direction by exploding upward with hips and dropping underneath the bar as quick as possible
go up in weight each set if you can

Deadlift (EMOM 2reps (x4 sets) @ 90-95% 1 rep max)

4:00 (EMOM perform 2 reps)

May 20, 2021 “The Adjudicator” (AMRAP – Rounds and Reps)

R+

10’ AMRAP

16 Alternating Front Rack Step Back Lunges (95/65)

12 Hang Power Cleans (95/65)

Rx


16 Alternating Front Rack Step Back Lunges (75/55)
12 Hang Power Cleans (75/55)

MOD:

20 Alternating Step Ups (16in)


10 Hang Cleans (lighter)

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