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Warlock CrossFit Re-Opening Plan

Saturday December 23, 2017

“No intensity. No Results.”

Dec. 24th – Classes @ 10 and 11 am
Dec. 25th – Closed
Dec. 26th – Classes @ 9am, 10am, 5pm, 6pm, 7pm
Dec. 31st – Classes @ 10 and 11 am
Jan. 1st – Closed

A. Teams of 3
100/70 Calorie Row
100 Dumbbell Snatches @ 50/35
100 Lateral Burpees over Bar
100 Thrusters @ 115/75
100 Lateral Burpees over Bar
100 Dumbbell Snatches @ 50/35
100/70 Calorie Row

Bonus:
1. EMOM x 14
odd: 30 Second Strict HSPU
even: 3 Touch and Go Squat Snatches

2. Back Squat – 3×2 @75%, 2×3@80%

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1x2
B. Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1x2
C. Front Squat – 80%x2x3
D. 5 Rounds – 10 Box jumps, 10 Cal Row, 10 Cal Bike – 1:1 Work to Rest