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Warlock CrossFit Re-Opening Plan

Wednesday October 25, 2017

“Being perfect in training isn’t good”

A. EMOM x10
Squat Clean + Hang Squat Clean + Split Jerk @70%

B. The Ghost – 6 Rounds
Min Cal Row
Min Bar Facing Burpees
Min Double Unders
Min of rest

*There are 3 Scores 1. Calories Rowed 2. Burpees 3. Double Unders

Bonus:
3 Rounds – 25 Power Cleans @135/95, 25 Ring Dips
Pendlay Row – 5×5 Across

Warlock Weightlifting:
1. Clean – 70%x1x5 OTM
2. Clean Pull – 80%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 70% x (2+1) x 3
4. Pause Back Squat – 50%x2x3