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Warlock CrossFit Re-Opening Plan

Monday October 1, 2018

*Congrats to Krysta for completing the Wine Glass Marathon yesterday in Corning, NY. She finished 26.2 miles in 3:34:25. That breaks down to around 8:11 a mile and qualifies her for the Boston Marathon!

“Burn one thing into your nervous system: You will not achieve what you want to achieve if you spend time wallowing in self-pity. That does not serve you.”

A. 1 Snatch EMOM x 12 @ 75% (if you did this on 9/22 go up 5-10 lbs)

B. AMRAP 15
100 DB Snatches @ 70/53
50 Handstand Push Ups
25 Ring Muscle Ups

Performance: 100 DB Snatches @ 50/35 | 50 Handstand Push Ups | 25 Bar Muscle Ups
Fitness: 100 DB Snatches @ 35/20 | 50 Deficit Push Ups On a 4/3″ Plate | 25 Pull Ups
Fitness Light: 100 DB Snatches @ 25/15 | 50 Push Ups | 25 Ring Rows

*Bonus*
A. Back Squat – 7×2 (Climbing)