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…

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