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**