Warlock CrossFit Re-Opening Plan

Tuesday July 30, 2019

Primer: 3 Rounds
200M Run | 5 Muscle Clean + 5 Front Squats + 5 Strict Press | 1 Round fo Cindy
200M Run | 5 Power Cleans + 5 Front Squats + 5 Push Presses | 1 Rd of Cindy
200M Run | 10 Squat Clean + Push Jerk | 1 Round of Cindy

Strength: Clean and Jerk 7×2

Third Street: 3 Rounds For Time:
15 Clean @ 155/105 | 30 Pull Ups | Run 400M

Performance @ 135/95 | 20 Pull Ups | Run 400M
Fitness @ 115/75 | 20 Pull ups | Run 400M
Fit Light @ 95/65 | 20 Vertical Ring Pull Ups | 200M Run

Bonus:
Pendlay Row – 4×15
Strict Ring Dips – 4x Max Effort | 60s Rest after each set
DB Hammer Curls – 4×10 | 60s rest after each set