CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Block Jog (easy pace)
-into- (until 8:00 repeat the following)
3 Push Ups
3 Box Step-ups (each side)
3 Hang Snatch (empty Bar)
3 Overhead Squats (empty Bar)
3 Squat Snatch (empty Bar)
-into- (@ 8:00)
2:00 Build up to Snatch Weight
Aug 20, 2021 “Brown Eyed Girl” (Time)
R+
4th Street Run/400m Row
30 Box Jump Overs (24/20)
Run/Row
20 Squat Snatch (115/85)
Run/Row
10 Muscle Ups or 15 Burpee Pull-Ups
Run/Row
20 Squat Snatch (115/85)
Run/Row
30 Box Jump Overs (24/20)
Run/Row
Rx
3rd St Run/300m Row
30 Box Jump Overs (20/16)
Run/Row
20 Squat Snatch (95/65)
Run/Row
10 Bar Muscle Ups or 15 Burpee Pull-Ups
Run/Row
20 Squat Snatch (95/65)
Run/Row
30 Box Jump Overs (20/16)
Run/Row
MOD:
200m Row
30 Step Ups (24/20)
200m Row
20 Alt DB Snatch
200m Row
15 Burpee Jumping Pull-Ups
200m Row
20 Alt DB Snatch
200m Row
30 Step Ups (24/20)
200m Row
Modify with “squat cleans” instead of “squat snatches”