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

Shoulder Press (2reps x 5sets @ 90% (Every 1:30))