CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
10’ AMRAP
5 Deadbugs (each side)
5 Hang Muscle Clean (Empty Bar)
5 Shoulder Press (Empty Bar)
10 yd sled push
10 yd sled pull
5e butt kickers
5e high knees
* If no sled then perform either 30 seconds on a bike or 10 Air Squats
Sept 16, 2021 “Tampa Bay Buccaneers-2 person Teams” (Time)
2 person team
5 rounds EACH (1:1 work/rest ratio)
Rx:
10 Toes to bar
5 Hang Squat Cleans (155/105)
2 LAP (4 lengths) sled sprint (25lb/empty) or 30 Scissor Jumps
MOD: (Individual Version)
12 Toes to bar
6 Hang Squat Cleans
2 LAPS (4 lengths)(25lb/empty) or 30 Scissor Jumps
x5
Rest 2:00 minutes between rounds
R+
5 rounds (each (you go; I go))
12 Toes to bar
6 Hang Squat Cleans (185/125)
2 LAPS (4 lengths) Sled Sprint (25lb/empty) or 30 Jumping Split Lunges
TARGET SCORE
* Target time each set: 60-90 seconds
* Time cap each set: 3 minutes
**all sleds will be in the 1st bay**