CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

7 min AMRAP

:30 Bike (easy)

5 DB Strict Shoulder Press

5 Pushups

5 Kipping Pull-ups

August 4, 2021 “I’ve Done My Sentence” (Time)

R+

24/18 Cal Bike

8 Single Arm DB Push Press (50/35 – right)

8 Single Arm DB Push Press (50/35 – left)

6 Bar Muscle Ups or 8 Burpee Pull-Ups

X4

Rx


20/15 Cal Bike


8 Single Arm DB Push Press (40/25 – right)


8 Single Arm DB Push Press (40/25 – left)


5 Bar Muscle Ups or 6 Burpee Pull-Ups

X4

MOD:


15/12 Cal Bike


8 Single Arm DB Push Press (30/20 or lighter – right)


8 Single Arm DB Push Press (30/20 or lighter light – left)


8 Burpees

8 Jumping Pullups

X4

TARGET SCORE

* Target time: 10-12 minutes

* Time cap: 18 minutes

Shoulder Press (6sets of 3reps @80% Every 1:30)

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