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)