“Share positive contagious energy”
Click Here to register for the CrossFit Open. Affiliate “Warlock CrossFit”. More information will be coming this week!
A. 3 Rounds
Min 1: Squat Snatch + Hang Squat Snatch + OHS
Min 2: Squat Snatch + Hang Squat Snatch + OHS
Min 3: Squat Snatch + Hang Squat Snatch + OHS
Min 4: Rest
B. 6 Rounds – On the Every 3 Minutes
Warlock RX
18 OHS @ 95/65
12 Bar Facing Burpees
6 Muscle Ups
Warlock Performance
18 OHS @ 95/65
12 Bar Facing Burpees
6 C2B
Warlock Fitness
15 OHS @ 75/55
12 Burpees
6 Pull Ups
Warlock Fitness Light
15 OHS @ 45/35
12 Burpees
6 Jumping C2B
*Score is slowest round
*Bonus –
4 Rounds – 5 Waiter Squats, Sandbag Carry 100Ft, Single Arm Farmers Carry 100Ft, :30 Second Hollow Hold w PVC
Warlock Weightlifting:
1. Jerk Behind the Neck – 3RM, 90%x3, 95%x3
2. Narrow Stance Back Squat – 8RM, 90%x8, 90% x max reps
3. Lateral Lunge (reps/leg) – 3×10
4. Broad Jump – 3×5
A1. Dips – 3 x 15
A2. Weighted Sit-up – 3 x max