Warlock CrossFit Re-Opening Plan

Saturday July 31, 2021

“Excuses don’t burn calories.” -Anonymous 

PRIMER:
800M Run

3 Rounds 
5 Clean and Jerks 
10 Lunges
15 Sit Ups

MOBILITY:
Downward Dog 
Warrior Squat

STRENGTH:
On The Every 2 Minutes x 4
3 Clean and Jerks + T2B Practice 

WOD: Turf Toe “Teams of 2”

AMRAP 3 Clean and Jerks @ 225/155 (one partner working at a time 

800M Run (both run) 
50 T2B + 50 Tuck Ups (both partners work)
800M Run (relay style) 
50 T2B +50 Tuck Ups (both partners work)
800M Run (both run)
25 Clean and Jerks @ 225/155 (one partner works at a time)

Time Cap  25 Minutes (includes the 3 Min AMRAP)

Two Scores:
1: AMRAP 3 Clean and Jerk
2: Total Time to Complete WOD 

Dumbbell Version: 
15 DB C&J @ 70/50
800M RUn
50 T2B
800M Run
50 V-Ups
800M Run
15 Db C&J @ 70/50

Bulletproof Shoulders: 
30 Deadlifts @ 185/135
1 Mile Bike
2 Minute Dead Hang
1000M Row
2 Minute Dead Hang
1 Mile Bike
30 Deadlifts @ 185/135

No Equipment:
50 HSPU
800M Run
50 V-Ups
800M Run
50 V-Ups
800M Run
50 HSPU