You can watch CJ Compete on our Instagram @WarlockAthletics at 11:40 am and 4:50 pm! Good luck on day 2!
“CrossFit is open-source fitness technology” – Greg Glassman
Primer:
60s Bike | 30s front rack + 30s Front Squat bottom hold | 30s GM + 30s DL
60s Bike | 30s front Squat + 30s strict Press | 30s GM + 30s Single Leg Deadlift
60s Bike | 60s Non Stop Thrusters | 30s GM + 30s Deadlifts
20s x 3 (Cal Bike ) | 5 Thrusters each | 20s x3 Cal bike | 5 DL each |
WOD: “Crew Love” AMRAP 18 – Teams of 3 |
50/35 Cal Bike | 50 Thrusters @95/65 | 50/35 Cal Bike | 50 Deadlifts @ 225/155
Performance: @95/65 | DL @ 225/155
Fitness: 75/55 | DL @ 185/135
Fit Light: 45/35 | DL @ 135/95
Bonus:
3 Rounds: 25 GHDSU | 500M Ski | 10 Sandbag Cleans @ 150/100