Warlock CrossFit Re-Opening Plan

#521 Friday 4.22.2016

SOCIAL8 copy

A. Split Jerk

2×2 @ 80-85%

5×1 @ 85-95%

 

B. 3 Rounds: 2 Minutes Per Round

Round 1

9 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

Round 2

6 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

Round 3

3 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

 

C. 1 Minute L Sit on the Rings

 

*Bonus* 100 Bench Press for Time @ 135/95. Run 200M every time you rack.