CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8 min AMRAP


1 min Machine

10 Heel Toe Rocks


15e For/Back Line Hops


5 Deadbugs (each side)


- into –


3 sets (Empty Barbell)


3 Deadlifts


3 Hang High Pulls


3 Muscle Clean + Shoulder Press


3 Front Squats


3 Hang Squat Clean

3 PushPress
,

Dec 20, 2021 “The Santa Claus” (AMRAP – Reps)

Rx


4 Rounds


1:00 Max Slams (30/15)


1:00 Max Double Unders


1:00 Max Sit Ups


1:00 Rest

_______________________

MOD:


4 Rounds


1:00 Slams (15/10)


1:00 Singles


1:00 Sit Ups


1:00 Rest

__________________________

R+
(50/25)MedBall

TARGET SCORE

* Target number of Reps each set: 140+

* Minimum number of reps before scaling: 90

Squat Clean and Jerk (2 reps @ 70% EMOM (10′))

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

Clean and Jerk (This is where you record if NOT squatting w/clean)

added in case you didn’t have score above…

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