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Warlock CrossFit Re-Opening Plan

Tuesday November 27, 2018

“It’s kind of fun to do the impossible.” – Walt Disney

A. Unbroken Sets For Time:
5 Strict Pull Ups + 5 C2B + 5 Bar Muscle Ups
5 Strict Pull ups + 5 C2B + 4 Bar Muscle Ups
5 Strict Pull Ups + 5 C2B + 3 Bar Muscle Ups
5 Strict Pull Ups + 5 C2B + 2 Bar Muscle Ups
5 Strict Pull Ups + 5 C2B + 1 Bar Muscle Up

See below for Scaled Versions.

B. “Criss Cross” – AMRAP 15
30 Double Unders
15 Power Cleans @ 115/80
30 Double Unders
15 T2B

Performance = RX
Fitness and Fitness Light @ 95/65

Bonus:
A. 5 Rounds – 15/10 Cal Bike | 10-8-6-4-2 Sandbag Clean @ 150/100
B. Box Jumps 4×3

Performance:
5 Strict PU + 5 C2B + 1 BMU
4 Strict PU + 4 C2B + 1 BMU
3 Strict PU + 3 C2B + 2 BMU
2 Strict PU + 2 C2B + 2 BMU
1 Strict PU + 1 C2B + 3 BMU

Fitness:
3 Strict PU + 3 PU + 5 C2B
3 Strict PU + 3 PU + 4 C2B
3 Strict PU + 3 PU + 3 C2B
3 Strict PU + 3 PU + 2 C2B
3 Strict PU + 3 PU + 1 C2B

Fitness Light:
5 Ring Rows + 10 Second Hold Above Bar + 5 Second negative
5 Ring Rows + 8 Second Hold Above Bar + 4 Second Negative
5 Ring Rows + 6 Second Hold Above Bar + 3 Second Negative
5 Ring Rows + 4 Second Hold Above Bar + 2 Second Negative
5 Ring Rows + 2 Second Hold above bar + 2 Second Negative