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Warlock CrossFit Re-Opening Plan

Tuesday November 13, 2018

“Strength is imperative for proper form and form is imperative in demonstrating body control.For this reason we have a strength bias and promote strict movement before kipping.”

A. EMOM x 20
odd: 6 Deadlifts + 5 Hang Power Cleans + 4 Shoulder to Over Head @ 155/105
even: 15/12 Cal Row

Bonus:
A. Clean Pull + 3 Hang Clean + Push Jerk @ 70/75/80/85+
B. Hang Clean Pull (above knee) 3×5 @ 90%
C. Weighted Plank 3×15 seconds on 15 seconds off