CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

8′ AMRAP

:30 bike

20 line hops

8 DB Snatches

3 Burpees

3 Box Step-ups (each side)

August 31, 2021 “Raiders of the Lost Ark” (4 Rounds for time)

Rx:


Every 5:00

(4 sets)


15/12 Cal Bike


12 Alt DB Snatch (40/30)


6 Burpee Box Jump Over (24/20)

R+

Every 5:00

(4 sets)

18/14 Cal Bike

12 Alt DB Snatch (70/50)

6 Burpee Box Jump Over (30/24)

MOD:

20′ AMRAP

15 Cal Row

12 DB Snatches (light to moderate weight)

6 Burpees Box Stepups

TARGET SCORE

* Target time each set: Sub 2:30

* Time cap each set: 3:30

Deadlift (3-3-3 @ 85% of 1RM)