CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8 min AMRAP

100m Jog/30 sec Row

5 Hanging Knee Raises

5 Alt. V-ups (each side)

5e Leg Balance with double hand tap to the ground

August 23, 2021 “Rollin” (Time)

Rx:

20 T2B

4th St Run


20 T2B

4th BLOCK Run


20 T2B

4th St Run

MOD:

30 Hanging Knee Raises


3rd St Run/300m Row


50 Abmat Sit Ups


4th St Run/400m Row


30 Knees to Elbows


3rd St Run/300m Row

R+

25 Toes to Bar

Block Run

25 Toes to Bar

2 Laps Around Block

25 Toes to Bar

Block Run

TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 18 minutes

Back Squat (6 reps x 4 sets @80% of 1RM )

* Complete a set every 2 minutes *

Do either front OR back squats…NOT BOTH

Front Squat (6 x 4 sets @80% of 1RM )

* Complete a set every 2 minutes *

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