Warlock CrossFit Re-Opening Plan

Saturday August 31, 2019

“Satisfaction lies in the effort, there are no guarantees for the outcome.”

Labor Day Weekend Schedule:
Saturday: Normal Classes
Sunday: Open Gym from 10-Noon
Monday: Classes @ 7:45 and 9 am

WOD: “Power Pack” Teams of 3: 2 Rounds For Time
50 Bar Muscle Ups
100 Box Jump Overs @ 24/20
100 Power Snatches @ 115/75 | Rd 2 95/65
100 Cal Row

*Time Cap 30 Minutes

Scaling For 1 Muscle Ups:
3 Chest to Bar + 3 Ring Dips
3 Burpee Pull Ups
3 Burpees + 3 Vertical Ring Rows

Performance: BB @ 95/65 | 75/55
Fitness: BB @ 75/55 Both Rounds
Fit Light: BB @ 65/45 Both Rounds

Bonus:
AMRAP 15: 10 Cal Bike | 5-10-15-20-15 etc HSPU | 15 GHDSU
5 Rounds: 6 Sandbag Cleans | 50 Ft Sandbag Carry @ 150/100