“Start with the difficult and when it gets easy, everything else is easier” – Frank Delaney
Thursday at 7:30 pm we’ll be making our first Open announcement on how we’re making this year a lot more exciting with Captains, Teams, Awards and Prizes. We’ll be streaming it on Instagram Live @WarlockAthletics. Do yourself a favor and register HERE for the Open so you don’t miss out on what we have coming! Affiliate “Warlock CrossFit”
A. AMRAP 5
RX / Performance – 50 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 35 Cal Row – AMRAP 10M Shuttle Run
Rest 5 Minutes
AMRAP 4
RX / Performance – 40 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 30 Cal Row – AMRAP 10M Shuttle Run
Rest 4 Minutes
AMRAP 3
RX / Performance – 30 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 25 Cal Row – AMRAP 10M Shuttle Run
Rest 3 Minutes
AMRAP 2
RX / Performance – 20 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 20 Cal Row – AMRAP 10M Shuttle Run
Rest 2 Minutes
AMRAP 1
RX / Performance – 10 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 15 Cal Row – AMRAP 10M Shuttle Run
Bonus*
50 Hollow Rocks with PVC, 60 Abmat Sit Ups
Warlock Weightlifting:
A. Hang Clean (below knee) – 3Rm, 90%x3x2
B. Slow Clean Pull to Hold – 6RM, 90%x6x2
C. Good Morning – 3×15
D. Weighted Back Extension – 3×10
A1. DB Row – 3 x15
A2. DB Curl – 3 x 15
A3. V-Ups – 3 x max