CrossFit Warrenton – CrossFit
Bike/Row/Barbell Warmup (No Measure)
2 Rounds
30-sec row
30-sec assault bike
5 dynamic squat stretch
3 Clean Pull + 3 Hang Power Clean (PVC or Empty Bar)
3 Front Squats + 3 Push Press (PVC or empty bar)
Pausing Power Clean + Pausing Squat Clean + Jerk “Complex” (3 sets of this “Complex”)
The “pause” happens in the receiving position (3 seconds)
Build in weight over the 3 sets.
Every 2:00 you’ll start the “Complex”
May 25, 2021 “Red Ranger” (3 Rounds for time)
R+
Every 7:00 (3 sets)
18-14-10*
CalRow
Cal Bike
*15-12-9 calories for women
Rx
Every 7:00 (3 sets)
15-12-9
Cal Row
Cal Bike
* 12-9-6 calories for women
TARGET SCORE
* Target time each set: 4:30-5:30
* Time cap each set: 6 minutes