Announcements
Parade is Friday Dec 3rd!
1. Be here by 5pm if you’re participating in the parade (earlier if you can lend a hand in prepping) —-greatly appreciated—-
2. No 4pm or 5pm classes Friday Dec 3rd due to parade.
3. Party immediately following parade until 9pm.
4. Bring adult/children gifts if participating in either of the gift exchanges…
5. Bring food to share if you would like.
6. Bring your own drinks.
7. Parking will be scarce so give yourself ample time!
CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
10 min AMRAP
1 min easy row
5 box step ups (each side)
5 wallballs
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)
Dec 2, 2021 “Death is Upon Us” (AMRAP – Rounds and Reps)
Rx:
10 min AMRAP
10 Box Jumps (20/16)
15 Wall Balls (14/10) to 10’ target
10 Deadlifts (95/65)
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MOD:
10 Alt Box Step Ups (24/20)
10 Wall Ball Thrusters (20/14)
10 Kettlebell Sumo Deadlifts (light)
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R+
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
TARGET SCORE
* Target number of Reps each set: 4+ rounds
* Minimum number of reps before scaling: 2.5 rounds
1′ Rest
1000m Row (Time)
Max Effort 1000m Row
* Target time: 3:00-4:00
* Time cap: 5:00
Shoulder Press (Establish a 10 rep max for today)
Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.