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Warlock CrossFit Re-Opening Plan

Monday November 26, 2018

“I believe in the basics: attention to, and perfection of tiny details that might commonly be overlooked.” – John Wooden

*Please make sure you are using Mindbody to check in prior to classes. Thank you!

A. Freedom Sauce:

Minutes O-3
21 Overhead Squats @ 95/65
21 Burpees Over the Erg
Max Cal Row

Rest 3 Minutes

Minutes 6-9
18 Overhead Squats @ 115/75
18 Burpees Over the Erg
Max Cal Row

Rest 3 Minutes

Minutes 12-15
15 Overhead Squats @ 135/95
15 Burpees Over the Erg
Max Cal Row

Rest 3 Minutes

Minutes 18-21
12 Overhead Squats @ 155/105
12 Burpees Over the Erg
Max Cal Row

Performance = RX
Fitness and Fitness Light
55/35 | 65/45 | 75/55 | 95/65

*Bonus
A. Back Squats 3×5@75%
B. Front Squats 3×5@75%
C. Snatch High-Pull + 2 Hang Snatch (knee) 2@70%, 3 @75%
D. Floating Snatch High Pull 3×3@85%