Warlock CrossFit Re-Opening Plan

Tuesday October 30, 2018

“Sometimes just putting in the work is what you need to do to get strong.” – Tom Bilyeu

A. EMOM x 10
Odd: 5 Deadlifts
even: 45 second HS Walk

B. Mischief Ride:
AMRAP 5
35 / 25 Cal Bike – Buy In then
12 DL @ 225/155
12 Bar Facing Burpees

AMRAP 5
25/18 Cal Bike – Buy In then
9 DL @ 275/185
9 Bar Facing Burpees

AMRAP 5
15/10 Cal Bike – Buy In then
6 DL @ 315/225
6 Bar Facing Burpees

5 Min rest between rounds

Performance @ 225/155 | 245/165 | 275/185
Fitness: Cal Row | DL @ 185/125 | 205/135 | 225/155
Fitness Light: Row | DL @ 135/95 | 165/115 | 185/125

Bonus:
A. 4 Rounds: 1000M Row / 500 Easy
B. Hang Muscle Snatch 5×5@30%
C. 5 SGPP + 2 OHS @ 65%