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Warlock CrossFit Re-Opening Plan

Saturday April 20, 2019

“The best things in life make you sweaty.” ~Edgar Allan Poe

Primer: Barbell Warm Up | 200M Run | 10 Deadbugs

Technique: On The Every 2 Minutes x 5 (climbing)
2 High Hang Squat Cleans + 2 Hang Squat Clean + 2 Squat Cleans

Conditioning: For Time: Teams of 3

650M Run With Plate  @ 45/25
60 Pull Ups
20 Squat Cleans 185/135

650M Run With plate
60 C2B
35 Squat Cleans 165/115

650M Run with Plate
60 Bar Muscle Ups
50 Squat Cleans 135/95

*30 Minute Time Cap

Performance | 60 Pull Ups | C2B | BMU | Barbell @ 135/95
Fitness | 60 Jumping Pull Ups | Pull Ups | C2B | Barbell @115/75
Fitness Light | 60 Ring Rows | Jump Pull Ups | Pull Ups | Barbell @ 95/65

Bonus:
A. 3 Rounds: 7 Sumo Deadlifts | 7 Deadlifts | 21 Weighted Sit Ups
B. Back Squats 10×1@90 Percent