CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10′ AMRAP
CrossOver Symmetry (different one each round)
30-sec row
5 Back Squats (empty bar)
5 Shoulder to Overhead (empty bar)
5 Thrusters (empty bar)
Back Squat (10′-12′ to work up to a Heavy Single)
Jan 10, 2022 “Spiderman” (Time)
RX:
200m/175m Row,
5 Thrusters (95/65)
400m/350m Row
, 10 Thrusters (95/65
)
600m/500m Row
, 15 Thrusters (95/65)
800m/650m Row,
20 Thrusters (95/65)
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MOD:
100m Row,
5 DB Thrusters
300m Row
, 10 DB Thrusters
500m Row
, 15 DB Thrusters
700 Row,
20 DB Thrusters
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R+
200m/175m Row,
5 Thrusters (115/80)
400m/350m Row,
10 Thrusters (115/80)
600m/500m Row,
15 Thrusters (115/80)
800m/650m Row,
20 Thrusters (115/80)
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Large Class Option:
Teams of 2
20/16 Cal Row
10 Thrusters (115/80)
40/32 Cal Row
20 Thrusters (115/80)
60/48 Cal Row
30 Thrusters (115/80)
80/64 Cal Row
40 Thrusters (115/80)
(Split Calories and Reps as needed)
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Baseline Workout (for Challenge Participants ONLY) Jan 10, 2022 (No Measure)
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pullups
500m Row
ENTER THIS SCORE TOMORROW (TUESDAY) Take a picture of details of this workout and we will enter it tomorrow…