Warlock CrossFit Re-Opening Plan

Monday July 31, 2017

“Nobody ever got flexible by stretching for 30 seconds”. That being said, yoga is tonight at 7 pm 🙂

A. 5 x 5 Back Squat @ 90% of you 5RM from Friday

B. 20:00 AMRAP
400m Run
30 DB Snatch @ 50/35
21 Pushups

Bonus
Every 15 Seconds until death, 1 Muscle Up

Warlock Weightlifting:
1. Back Squat – 75%x4, 75%x7, 75%x10, 75%x4, 75%x7, 75%x10
2. Clean + Power Jerk + Clean + Jerk 1+1+1+1 (hold last jerk 5 sec in split) – RM
3. Clean Pull – 105%x4x3
4. Weighted Sit-up – 3×10-15