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

Front Squat (MAX OUT DAY!)