CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ Foam Rolling out Shoulders/Legs/Back
Warm-up (No Measure)
1′ Bike
3 Barbell Hang Clean and Jerks
:30e Leg Quad Stretch
3 Front Squats
x3
Deadlift to mid thigh + Power Clean + Squat Clean + Jerk (5 sets (1 set ever 2:00))
5 Sets (one set every 2′) adding weight each time (However if you want to start heavy and stay heavy..aim for 80-90% 1RM Clean)
Jelly Belly (Time)
50-40-30-20-10 AbMat Situps
25-20-15-20-5 Cal Assault Bike
10-8-6-4-2 Deadlft (185/135)
R+ GHD Situps, 275/185 DL