CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up

7’ AMRAP

30-second ski

30-second single unders

5 empty bar Power Cleans

4 Lunge forward + Step Back Lunge (each leg)

Nov 18, 2021 “Emmitt Smith” (Time)

Rx:


5 Rounds Each( 1:1)


10/8 Cal Ski or 50 Double Unders


5 Power Cleans (155/105)


2 Lengths sled push (empty) or 20 Jumping Split Lunges

__________________

MOD:


5 Rounds (Work:Rest – 1:1)
8/7 Cal Ski or 50 Single Unders


8 Power Cleans (light/mod)


1 Lengths sled push (25lb/empty) or 16 Walking Lunges/Air Squats

__________________

Teams of 2

5 Rounds (each/1:1)

10/8 Calorie Ski OR 60 Double Unders

5 Power Cleans (185/125)

2 lengths sled push (25lb/empty) OR 20 Jumping Split Lunges

**DO not spin sled around…

TARGET SCORE

* Target time each set: 1:45 – 2:15

* Time cap each set: 3 minutes

()