CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10 min AMRAP

1 round of rowling

(5 burpee penalty max)

5 Single DB Deadlift (each side)

5 Single DB Hang Cleans (each side)

5 Single DB Shoulder to Overhead (each side)

August 13, 2021 “Nitro” (2 Rounds for reps)

Rx:


10:00 Amrap


10/8 Cal Row


10 Alt DB Clean and Jerk (40/20)


Rest 5:00

10:00 Amrap

10/8 Cal Row

6 Burpee Over Rower

MOD:

10:00 Amrap

10/8 Cal Bike

10 Alt DB Clean and Jerk (light)

-Rest 5:00-

10:00 Amrap

10/8 Calorie Row

6 Burpees

R+

10:00 AMRAP

12/10 Cal Bike

12 Alt DB Hang Clean & Jerk (50/35)

– Rest 5:00 –

10:00 Amrap

12/10 Cal Row

8 Burpee Over Rower

TARGET SCORE

* Target number of Rounds each set: 8+

* Minimum number of Rounds before scaling: 6

Muscle Up Transition Practice

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 *

()