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