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
Warm-up (No Measure)
Warm Up
3:00 Row
-into-
7 min AMRAP
5 Stepback lunges (each side)
3 Pullins
10-sec Handstand Hold
3 Inch Worms
Dec 3, 2021 “Ivan Drago” (Time)
RX
10-8-6-4-2
Wall Walk (Half Way Up the Wall)
3-2-1-1-1
Rope Climbs OR Strict Pull-ups (15-12-9-6-3)
2 Length (1 lap down and back) DB Farmer Carry (70s/50s) after each round
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MOD:
10-8-6-4-2
Walkouts w/pushup
20-15-10-5 Jumping Pull Ups
2 lengths DB Farmer Carry (2×50/2×35) (Use a heavy Weight) after each round
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R+
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Dumbbell Farmer Carry (100s/70s) after each round *
TARGET SCORE
* Target time: 14-16 minutes
* Time cap: 20 minute