Chest to the Ground + full lockout at the top AND no hips/legs touching the ground on EVERY rep (not just when you feel like it) is mandatory for both Rx and R+ today. It’s a fun one!

**Don’t bother using plates if you can’t get your chest to the ground on regular pushups. Have fun!

**Try to pair up with someone who is doing the same version as you!

CrossFit Warrenton – CrossFit


Warm-up (No Measure)

5 min AMRAP

1 min easy row

2 Pushups (perfect form)

10 PVC pullovers

5 Birddogs (each side)

– into -

3 sets (Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch High Pulls (From High Hang)

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

Squat Snatch (3reps @ 70% (EMOM) for 10:00 )

If you dont want to snatch, see below, and do 70% of Squat CLEANS instead.

Squat Clean (only if NOT doing Squat Snatches)

Dec 13, 2021 “Rudolph” (AMRAP – Reps)

15min AMRAP

—Teams of 2—

* Scored by TOTAL pushups by team


15/12 Cal Row

15 Push Ups



12/10 Cal Row

12 Bar Push Ups (OR Knee Push Ups)



15/12 Cal Row

15 Deficit Push Ups (45s/25s)

**hands and feet on 3 plates**


* Target number of Reps: 100 reps +

* Minimum number of reps before scaling: 75 reps