Warlock CrossFit Re-Opening Plan

Wednesday January 23, 2019

“When you realize you control your shit, things fucking go.” – Gary Vee

A. 4 Rounds
5 Front Squats @ 40%
5 Front Squats @ 55%
5 Front Squats @ 70%

2 Minutes rest after each round

B. For Time
18-15-12-9
Hang Power Cleans @ 185/125
50 Ft HS Walk after each round

*12 Minute Cap. Open standards for HS Walk

Performance: @145/100 | 50 Ft HS Walk after each round
Fitness: @ 115/80 | 100 Ft Double DB Overhead Walk @50/35
Fitness Light: @ 95/65 | 100 Ft Double DB Overhead Walk @ 35/20

*Bonus:
A. Push Jerk 5×3 @ 75%
B. 3 Rounds: 15 GHDSU | 15 Weighted Back Extension | 15 Tuck ups