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
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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
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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