fbpx


Warlock CrossFit Re-Opening Plan

Tuesday November 20, 2018

“I’ve learned that one workout doesn’t define you, ou still have a chance even if you’re in tenth or eleventh place on day one. I’ve dug myself out of holes plenty of times.” Chyna Cho

*Our Holiday schedule is up to date in Mindbody. Classes are as follows:
Thursday: 9 am Class.
Friday: 6:45, 7:45, 9 and 11 am classes.
Saturday: 8 and 9 am.
Sunday: 10 am class.

A EMOM x 10
odd: 3 Deadlifts
even: Max height box jump

B. 4 Rounds
Min 1: Deadlifts @ 245/165
Min 2: Box Jumps @ 24/20
Min 3: Cal Bike
Min 4: Rest

Performance: @ 185/125
Fitness: @ 135/95
Fitness Light: @135/95

Bonus:
A. Muscle Snatch 5×3
B. 5 Snatch Grip Push Press + 1 OHS x 5 @ 65%
C. 4x1000M Row @ 2K Pace – easy 500 in between each. No Rest.