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Warlock CrossFit Re-Opening Plan

Tuesday March 27, 2018

“No Intensity, no results.” – Greg Glassman

A. 3 Rounds
Min 0-2: 30/24 Cal Row/Bike
Min 2-4: 100’ Sled Push
Min 4-6: 5 Strict Pullups + 10 Strict T2B + 5 Strict HSPU

Fitness: 24/18 Cal Row | 5 Negatives/Ring Rows + 10 Hanging Leg Raises + 5 Push Ups

Warlock Weightlifting:
A. Jerk behind the neck – 5×3@70%
B. Push Press – 5×4@75%
C. Jerk dip squat – 3×5@80% (of jerk)
D. 3 Rounds – 2 min jump rope, 15 pull-ups