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”