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)

Front Squat (3reps (x6 sets) @ 80%)

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