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