CrossFit Warrenton – CrossFit

8’: Warm-up (No Measure)

1’ Bike/Row

3 Hanging Knee Raises

3 Empty Bar PushJerk

Frankensteins (one length)

June 18, 2021 “Put Your Hands in the Air” (Time)

4 rounds for time:

Rx:



16/13 Cal Bike


10 Toes To Bar


10 DB/KB Thrusters (40s/20s)


15 Front Rack Walking Lunge Steps (40s/20s)

R+

20/16 Cal Bike

15 Toes To Bar

10 Dumbbell Thrusters (50s/35s)

15 Front Rack Walking Lunge Steps (50s/35s)

MOD:

200/150m Row


25 AbMat Sit Ups


10 DB Thrusters (light)


14 Alternating Box Step Ups

Push Jerk (Spend 10′ working up to a heavy single for the day)