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

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