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)