CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10’ AMRAP Warmup:
CrossOver Symmetry (do a different movement each round)
3 Burpees
3 box step up (each side)
5 Clean and Jerks (empty bar – build across, stay light)
July 18, 2021 “Back On the Street” (Time)
Rx:
3-6-9-12-9-6-3
Clean and Jerk (135/95)
Burpee Box Jump Over (20/16)
MOD:
3-6-9-12-9-6-3
Clean & Jerks (95/65 or lighter) -or Alt DB Snatches(each arm)
Burpees Box Step-ups(20’’)
R+
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)
Deadlift (2 Deadlifts x 6 sets @75% of 1RM)
Complete a set every 1:30.
0:00
1:30
3:00
4:30
6:00
7:30