CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

10’ AMRAP

1 Crossover Symmetry movement

10 alt. DB Snatch (light weight – focus on transition)

5 Scap Pullups

5 Down Dog/Seal Pose Transitions

3 Burpees

Sept 27, 2021 “Aladdin” (Time)

Rx

21-15-9

Alt DB/KB Snatch (40/20)

Burpee over DB

Pull-ups

Rest 5:00-

45 Alt DB/KB Snatch (40/20)

45 Burpee over DB

45 Pull-ups

MOD:

15-12-9

Hang Alt DB Snatch (light)

Burpees

Jumping Pull Ups

Rest 5:00-

36 Hang Alt DB Snatch (50/35)

36 Burpees

36 Jumping Pull-ups

R+

50/35

TARGET SCORE

* Target time each set: 4-6 minutes

* Time cap each set: 15 minutes

* Time CAP total: 35 minutes

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Warm-up (No Measure)

ACCESSORY WORK: (on your own)

Double DB Bench Press 4set x10reps

Standing Tricep Extension w/ band

4 set: 12-15 reps
Optional (only if time left in class)