Warlock CrossFit Re-Opening Plan

Tuesday November 28, 2017

“Hiding from your weakness is a recipe for incapacity and error.” Greg Glassman

A. EMOM x 10
Odd: 1 Pause Front Squat + 1 Front Squat @ 65% (be fast out of the bottom)
Even: 3 Pendlay Row @ 60-70% of Clean
B. For Time:
2K Row

Warlock Weightlifting:
Crossover Activation
A. Jerk – 75%x1x5 OTM
B. Push Press – 70%x3x3
C. 3 Sets: 10 Back Extensions, 15 Tuck Ups, 10 Clam Shells /side