Warlock CrossFit Re-Opening Plan

Friday September 30, 2016

Keith
“Steel isn’t forged in cool waters, or on a beach with a Corona in hand, or on a bed watching Netflix. Steel is iron held in high heat. It burns before it strengthens.”
A. 4 Rounds: 30 Second Hollow hold then 3 Front Squat
B.
5 Minute AMRAP
200 Double Unders
12 Thrusters @ 95/65 / 12 Burpees
5 minute AMRAP
150 Double Unders
9 Thrusters @ 115/75 / 9 Burpees
5 Minute AMRAP
75 Double Unders
6 Thrusters @ 135/95 / 6 Burpees
*5 Minute rest in between AMRAP