CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10 min AMRAP
Crossover symmetry
1 min easy ski or row
3 Deadlifts (building in weight)
3 Hang Cleans
3 Shoulder Press
10 Alternating V-Ups
Dec 23, 2021 “Elf” (Time)
Rx:
6 Rounds
12/10 Cal Ski/Bike
3 Power Cleans (155/115) or 3 Power Snatch (145/100)
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MOD:
6 Rounds
12/10 Cal Ski/Bike
8 Power Cleans (95/65) or lighter
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R+
6 Rounds
15/12 Cal Ski/Bike
3 Power Cleans (185/135) or 3 Power Snatch (165/110)
TARGET SCORE
* Target time: 7-9 minutes
* Time cap: 12 minutes
Shoulder Press (Establish 4 rep max for today)
Then..
8-10 reps at 90%
and
8-10 reps 80%
(of your 4 rep max)
Barbell Front Rack Step Ups
* This is for quality, not for load! Lightfoot touch on the way down.
* This is for quality, not for load! Lightfoot touch on the way down.