CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


3 sets (10 minutes)


30 second Bike


10 PVC Pass-Through


5 PVC Around the Worlds (each side)


5 Seal Pose/Down Dog Transitions


5 synchro wall balls

Shoulder Press (5×5 sets @70% of Heavy Single (Week 1))

Jan 25, 2022 “Mount Everest” (AMRAP – Reps)

15:00 AMRAP

Rx


Teams of 2



:30 on/:30 off
 Max Cal Bike

At 16:00

50 Synchro Wall Balls (20/14)

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MOD 1:


Teams of 2



:30 on/:30 off
Max Cal Bike

At 16:00

50 Synchro DB Thrusters (light)

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MOD 2:

15 min AMRAP


:30 on/:30 off
Max Burpees

At 16:00

100 Synchro Air Squats

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R+


Teams of 2


:30 on/:30 off 
Max Cal Bike

– At 16:00 –


50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Score in notes.

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Individual Option:


:30 on/:30 off


Max Cal Bike

At 16:00

50 Wall Balls

TARGET SCORE

* Target Calories: 225/180 calories

Wall Balls

* Target Time: 3 – 3:40

* Time Cap: 4 minutes
Record CALORIES (as reps) for your score.

Write how long it took you to get our wallballs in the notes section (starting at 16:00)