CrossFit Warrenton – CrossFit
Warm-up (No Measure)
8′ AMRAP
1′ Cardio Piece
5 Deadlift (add weight each round)
5e Spider Stretch
5e Scorpion Stretch,8′ AMRAP
,
July 7, 2021 “Stars and Stripes Forever” (Time)
Rx
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95
Burpees Over Bar
**9/7 Cal Bike after each set**
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MOD:
10’ AMRAP
5 Burpees
10 KB Deadlifts
10/8 Cal Bike
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R+
10-9-8-7-6-5-4-3-2-1
Deadlift 185/135 (or heavier)
Burpees Over Bar
– 10/8 Cal Bike after each set –
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 20 minutes