Warlock CrossFit Re-Opening Plan

Friday July 31, 2020


“The ability to rebound from defeat comes from an intense focus on long-term goals and aspirations”

Primer: 3 Rounds
3 Muscle Snatches + 3 SGPP + 3 OHS + 3 Power Snatches 
10 Pendlay Rows 
20s Air Squats + 20s Push Ups + 20s Sit Ups 

WOD: “Hot Flash” 5 Rounds For Time:
12 Deficit Kipping HSPU 4.5/3’’
9 Power Snatches @ 115/85
6 Bar Muscle Ups 

18 Minute Time Cap

No Bar Muscle Ups or HSPU: 5 Rounds: 
12 Dumbbell Thrusters @50/35
9 Power Snatches @ 115/85
6 Devil Presses @ 50/35

Bulletproof Shoulders: 5 Rounds: 
12 Dumbbell Squat + Strict Press @ 35/20
12 Dumbbell Deadlifts @ 35/20
12 Goblet Squats

Bodyweight:
16 Ground to Overhead with an Object
54 Double Unders or Double Taps