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…