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