Warlock CrossFit Re-Opening Plan

Thursday February 27,2020

“The world is yours”

Primer: 3 Rounds: 20s dead hang + 10 scap pull ups | 10 DB high pull + 50 ft OH Carry | 10 goblet squats + 6 Cossack squats | 10 glute bridges

Back Squats: 8 minutes to build to a moderate back squat

WOD: “PayPal” – Teams of 3 – AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

FITNESS
“PayPal”
– Teams of 3 – AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 105/75
Round 2: 115/85
Round 3: 135/95
Round 4: 145/100
Round 5: 155/105 (Max Reps)