CrossFit Warrenton – CrossFit
Warm-up (No Measure)
7′ AMRAP
:30 Hang from bar
1:00 cardio
3 each Spider Stretch w/top arm rotation
3 Ground to Overhead w/DBs
Nov 19, 2021 “Joe Montana” (2 Rounds for time)
RX:
60 Toes to bar
(perform 8 Devils Press (20s/10s) every 2 minutes)
**Start the workout with the Devils Press
-rest until 12:00-
10 Rope Climbs or 40 Strict Pull-Ups
(perform 8 Devils Press (20s/10s) every 2 minutes)
_____________________
MOD:
100 AbMat Situps
(perform 8 Burpees every 2 minutes)
-rest until 12:00-
75 Kettlebell Swings (light/moderate)
(perform 8 Burpees every 2 minutes)
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R+
60 Toes to bar
*perform 10 Burpees EMOM
-rest until 12:00-
12 Rope Climbs or 50 Strict Pull-Ups
*perform 10 Burpees EMOM
**Start the workout with Burpees
TARGET SCORE
* Target time each set: 7-9 minutes
* Time cap: 30:00