Warlock CrossFit Re-Opening Plan

Tuesday November 22, 2016

Mario

“Expect the best, be prepared for the worst.”

A. For Time: 21-18-15-12-9-6-3

Thrusters @ 95/65
Bar Facing Burpees

B. 7×2 Squat Snatch Touch n Go. Add 3-5% from last week

Sets 1 @ 70-75%

Set 2&3 @ 80%

Sets 4-7 @ 82-85%

*Bonus*

A. Test 2: 15 Clean and Jerks

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Click Here for scores

B. For Time: 30-20-10 GHDSU, 2 Legless Rope Climbs after each set.

C. Crossover Iron Scap Protocol