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Warlock CrossFit Re-Opening Plan

Thursday December 28, 2017


Be confident

A. EMOM x 8 – Alternating Efforts
odd: 50 Ft Dumbbell Walking Lunges
Even: 50 Double Unders

B. For Time: 20 Minute Cap
30-25-20-15-10-5
Cal Bike
Russian KB Swings @ 70/44
10 Meter Shuttle Run

Warlock Weightlifting:
A. Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS)
B. Snatch – HS; 75%x2x3 OTM (% of HS)
C. Pause Back Squat – HS; 75%x3x3 (% of HS)