CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warmup:
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Walkbacks w/Pushup
10 Goblet Squats (light)
August 2, 2021 “We are the Champions” (Time)
R+
500m Row
50 Thrusters (45/35)
50 Pull-Ups
400m Row
25 Thrusters (95/65)
25 Chest to Bar
300m Row
Rx
500m Row
50 Thrusters (35/25)
40 Pull-Ups
400m Row
25 Thrusters (75/55)
20 Chest to Bar
300m Row
MOD:
400m Row
50 Air Squats
50 Pullins
300m Row
25 Dumbbell Thrusters (light)
25 Jumping Pull Up
200m Row
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 20 minutes
Back Squat (Every 1:30 do 3 reps (x6 sets) @ 80% of 1 rep max)
Do EITHER Back or Front Squats (not both)