Warlock CrossFit Re-Opening Plan

Tuesday August 27, 2019

“Out on the edge you see all kinds of things you can’t see from the center. Big, undreamed of things – the people on the edge see them first.” – Kurt Vonnegut

Primer:
30s Walking Lunges | Box Step ups | Shoulder Touches | Bear Crawl
30s Walking Lunges | Box Step ups | Wall Walks | Crab Walk
30s Walking Lunges | Box Jumps | HSPU or Push Ups | HS Spot With Partner

Strength: Strict Press
3 Rep Max then 2×5@80%,+ Max Effort @80%

WOD: 19.3
200 Ft DB Overhead Walking Lunges @50/35
50 DB Box Step Ups 24/20
50 Strict HSPU
200 Ft HS Walk

3 Scores:
1. Time to Finish DB Box Step Ups
2. Number of Reps at 10 minutes
3. Time Completed or Number of reps at 15 Minute time cap

Performance: RX
Fitness: 200 Ft DB Front Rack Lunges @ 35/20 | DB Box Step ups @ 35/20 | 50 DB Push Press | 200 Ft Bear Crawl
Fit Light: 200 Ft DB Front Rack Lunges @ 20/10 | DB Box Step ups @ 20/10 | 50 DB Push Press | 200 Ft Bear Crawl

Bonus:
Bench 3RM | 3×5@80% | Max Effort @ 75%
Pendlay Row w 5s pause at top: 2×10 | 1×10+10lbs | Max Effort Set
EMOM x 14: odd: 12/10 Assault Cal Bike | even: Strict Pull ups