CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up


3:00 Machine (easy-moderate pace)


-into-


6 min AMRAP


3 Squat/Lunge Complex (Air Squat + Forward Lunge (each)+ Stepback Lunge (each leg))


5 Deadbugs (each side)


5 Kip Swings


3 Strict Pullups

Jan 5, 2022 “Chariots of Fire” (Time)

RX:


20 Double DB Front Rack Walking Lunge (35s/25s)


20 Double DB Deadlifts (35s/25s)


8 Bar Muscle Ups OR 24 Chest to Bar

Rest 2:00

40 Double DB Front Rack Walking Lunge (35s/25s)


-into-


2 Rounds:


10 Double DB Deadlifts (35s/25s)


4 Bar Muscle Ups OR 12 Chest to bar

Rest 2:00

60 Double DB Front Rack Walking Lunge (35s/25s)


-into-


5 Rounds:


4 Double DB Deadlifts (35s/25s)


2 Bar Muscle Ups OR 4 Chest to Bar

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MOD:


20 Walking Lunges (no weight) or 30 Air Squats


20 Kettlebell Sumo Deadlifts (light)


10 Jumping Pull Ups

Rest 2:00

40 Walking Lunge or 50 Air Squats


2 Rounds:


15 Kettlebell Sumo Deadlifts (light)


8 Jumping Pull Ups

Rest 2:00

60 Walking Lunge (or 70 Air Squats)


5 Rounds:


10 Kettlebell Sumo Deadlifts (light)


6 Jumping Pull Ups

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R+


20 Double DB Front Rack Walking Lunge Steps (50s/35s)


20 Double DB Deadlifts (50s/35s)


10 Bar Muscle Ups OR 30 Chest to Bar Pullups


-Rest 2:00-


40 Double DB Front Rack Walking Lunge (50s/35s)


-into-


2 Rounds:


10 Double DB Deadlifts (50s/35s)


5 Bar Muscle Ups oR 15 Chest to bar


-Rest 2:00-


60 Double DB Front Rack Walking Lunge (50s/35s)


-into-


5 Rounds:


4 Double DB Deadlifts (50s/35s)


2 Bar Muscle Ups or 6 Chest to Bar

TARGET SCORE

* 35’ CAP

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