CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

Jog Around 4th Street Block

– Into –

(until the 10:00 mark repeat the following)

5 Single Arm Ring Row (each)

10 V-Ups (or 5e Alternating)

5 Shoulder to Overhead

Shoulder Complex (Weight)

3 Push Jerks

2 Push Press

1 STRICT Press
12′ to work up to a heavy complex

Sept 15, 2021 “Greenbay Packers” (Time)

Rx:

2 rope climb


5 deadlifts (275/185)

X5


MOD:

8 Burpee Pull Ups (or) 8 Burpees + 8 Jumping Pullups


10 Deadlifts (185/135 or less)

X5

R+

2 LegLess Rope Climbs

5 deadlifts (315/225)

X5

**all Rope Climbs start laying flat on the ground

TARGET SCORE

* Target time: 6-8 minutes

* Time cap: 13 minutes