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Warlock CrossFit Re-Opening Plan

Wednesday November 21, 2018

“How do you become an overnight success? you work really hard for 10+ years!”

*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. Not For Time:
50 Ft HS Walk + 5 Strict Weighted Pull ups
50 Ft HS Walk + 4 Strict Weighted Pull ups
50 Ft HS Walk + 3 Strict Weighted Pull ups
50 Ft HS Walk + 2 Strict Weighted Pull ups
50 Ft HS Walk + 1 Strict Weighted Pull up

B. AMRAP 20
50 Wallball @ 20/14
100 Double Unders
50 Ft HS Walk
100 Double Unders
50 Cal Row
100 Double Unders
50 Ft HS Walk
100 Double Unders

Performance: 5 Walks around the box in a pike position
Fitness Light: 50 Ft Bear Crawl | 200 Single Unders

Bonus:
A. 3 Rounds: 30 second Back Ext Hold, 30 Second Hold on GHD, 30 Abmat Sit Ups
B. Back Squats 3×3 @ 50%