Warlock CrossFit Re-Opening Plan

Monday September 24, 2018

“Exercise performed in a community at high intensity makes people better and I don’t get to be the judge of that, you can. There’s something magical there.” – Greg Glassman

A. Back Squats 7×2 (climbing)

B. Team Series Event 3 – Teams of 2
21-15-9
Synchronized Pull Ups
Synchronized Deadlifts @ 225/155

Performance = RX
Fitness and Fitness Light: Jumping Pull Ups / DL @ 135/95

Bonus:

A. 4x 3 Minute recovery Bike then 35% of Max Effort Set of Ring Muscle Ups + The Name Number of Ring Dips. i.e. Max Set is 16 then do 6 Muscle ups + 6 Ring Dips. if you don’t have ring muscle ups work on the transition on your own or with a spotter.

B. 7x Power Snatch + Hang Power Snatch + Hang Squat Snatch (climbing)