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 *