CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
8’ Amrap
20 seconds Jump Rope
5 Wall Balls
5 Deadlifts (empty bar)
5 Deadbugs (each)
5 Burpee Pullups
Deadlift (- Heavy Single (10-12 minutes))
Jan 14, 2022 “Doc Ock” 13.3 & 12.4 (AMRAP – Reps)
Rx
12:00 Amrap
150 Wall Balls (14/10)
90 Double Unders
30 Muscle Ups OR 30 Burpee Pull-ups
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MOD 1:
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups
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MOD 2:
12:00 Amrap
200 Air Squats
90 Line Hops
30 Burpee Pull-ups
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R+
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups