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Warlock CrossFit Re-Opening Plan

Saturday August 28, 2021

“Spread your wings and blossom.” -Daniel Pavlik 

PRIMER:
Synchro Everything – 3 Rounds

12 Lunges
6 DB DL 
6 DB DL High Pull
6 DB DL Snatch
12 Sit Ups 
12 Push Ups 

MOBILITY:
Saddle 
Lizard

STRENGTH:
Max wattage on the Bike 

Each Teammate will have 3 Attempts to get the wattage up as high as they can on the bike. Combined Wattage of the highest total is your score. 

Example:
Frank – 1400 Watts
JoJo – 900 Watts
Joe – 1700 Watts 
Total Score – 4000Watts

WOD: Teams of 3 – AMRAP 17
75 Cal Bike 
50 Sync T2B
25 Triple Sync DB Clean and Jerk @ 70/50

Dumbbell: 
75 Cal Bike 
50 Sync Sit Ups
25 Triple Sync DB Clean and Jerk @ 50/35

Bodyweight: 
1200M Run (divide as needed)
50 Synchro Burpees
25 Odd Object Ground to Overhead