CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10-minute Amrap
10e Leg Balance + Forward into Lateral Raise (light weight)
30-second Jump Rope
10 Cossack Squats (5 each leg)
5 Muscle Cleans (Empty Bar)
5 Front Squats (Empty Bar)
Sept 9, 2021 “Third Eye Blind” (Time)
Rx:
3rd St Run
10 Squat Cleans (115/75)
3rd St Run
8 Squat Cleans (135/85)
3rd St Run
6 Squat Cleans (155/95)
3rd St Run
4 Squat Cleans (185/105)
3rd St Run
2 Squat Cleans (205/115)
MOD:
10 Cal Bike and Power Cleans @ same weight throughout
R+
Hill Sprint
10 Squat Cleans (135/95)
Hill Sprint
8 Squat Cleans (155/105)
Hill Sprint
6 Squat Cleans (185/115)
Hill Sprint
4 Squat Cleans (205/125)
Hill Sprint
2 Squat Cleans (225/135)
TARGET SCORE
* Target time: 10-12 minutes
* Time cap: 20 minutes