CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
10’ AMRAP
200 meter row
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Power Snatch (EMOM 10′ (5 reps every minute))
GO LIGHT and fluent where you are focusing on controlling the weight
-Be consistent form from start to finish.
-Stay somewhat conservative since we will be working up in weight over the coming weeks.
-5 touch and go reps should take around 15-20 seconds to complete
Feb 2, 2022 “Flame Thrower” (Time)
Rx
60 Wall Balls (20/14)
40 Toes to bar
60 Wall Balls (20/14)
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MOD:
50 Wall Balls (light)
50 Alternating V-Ups
50 Wall Balls (light)
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R+
75 Wall Balls (20/14)
50 Toes to bar
75 Wall Balls (20/14)
**all wallballs ABOVE the 10 foot line…dont count it, if it’s not there…
TARGET SCORE
* Target time: 10-12 minutes
* Time cap: 15 minutes