CrossFit Warrenton – CrossFit

9′ Warmup (No Measure)

2:00 Machine

– into –

7 min AMRAP

:10 Plank HOLD or :10 HandStand HOLD

5 Pullins

5 DB Snatch (light-ish)

5 dynamic squat stretch

R+ 10: June 23, 2021 “Kratos” (Time)

R+

10 Rounds:

1 Rope Climb (legless to thick part of rope-start lying down)

4 Handstand Push-ups (head to ground)

6 Alt DB Snatches (70/50)


Rx

10 Rounds:


1 Rope Climb (to “I” beam)


3 HSPU (head to AbMat)


6 Alt DB Snatches (50/35)


MOD:

10 Rounds:


5 Jumping Pull Ups


5 Push Ups


6 Alternating DB Snatches (light)

TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 20 minutes

Warm-up (No Measure)

Warmup for Strength Work

2 Front Squats (Just slow and controlled) + 1 Back Squat

x3

* Add weight to each set but not heavy *

Front Squat + Back Squat Compelex (3 FrontSqt + 3 BackSqt = 1 set of complex)

Every 2:00 for 5 sets
*Make your last 2 sets challenging but doable.