CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

10’ AMRAP

1 CrossOver Symmetry movement (choose different movement each round)

:20 single unders

10 Sit-Ups or 5 GHDs to parallel (if doing GHDs for workout)

5 Strict Pull-ups or Ring Rows

5 Push-ups w/walkback

Sept 20, 2021 “Suicide Squad” (Time)

Rx


50 Double Unders


12 GHD’s 


10 Burpee Bar Pullups

X5


MOD:


100 Singles


25 Abmat Sit Ups


8 Burpee

8 Jumping Pull Ups

X5

R+

60 Dubs

15 GHD’s

5 Burpee Bar Muscle Ups

X5

TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 25 minutes

Accessory (Bench/Row/Goblets) (No Measure)

10 Single Arm Dumbbell Bench Press (each)

10 Double Dumbbell Bent Over Row

10 DB Goblet Squat

x3
**own your own if time left in class