CrossFit Warrenton – CrossFit
August 6, 2021 “But I’ve Come Through” (Time)
R+
200m Run
75 Double Unders
X4
– Rest 2:00 –
200m Run
25 STRICT Deficit Push Ups (Hands on 45s/25s chest to ground)
X4
– Rest 2:00 –
200m Run
75 Double Unders
X4
_______________
Rx:
200m Run
60 Double Unders
X4
-Rest 2:00-
200m Run
20 STRICT Deficit Push Ups (Hands on 45s/25s)
X4
-Rest 2:00-
200m Run
60 Double Unders
X4
______________
MOD:
200m Row
60 Single Unders
X4
-Rest 2:00-
200m Row
20 Push Ups
X4
-Rest 2:00-
200m Row
60 Single Unders
X4
**Score is your TOTAL time including the 2:00 built in rests…
Muscle Up Transition Practice (7:00 EMOM)
7:00 EMOM
Advanced:
3-5 Muscle Up Transitions
* Straight legs/strict dip *
Intermediate:
3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice:
3-5 Muscle * Use legs + Jumping Dip *