Warlock CrossFit Friday Night Lights Presented by Amplify Chiropractic Kicks off Friday at 5 PM.
Please email E@WarlockAthletics.com if you need to request a specific heat time for Friday Night or if you’re registered and will not be in attendance that night.
If you haven’t registered you can do that at Games.CrossFit.com to join in on the fun! Looking forward to seeing you all for an exciting Friday Night Lights!
Warm Up: 4 Minute Row (40s Easy/20s Moderate)
Strength:
OTE 90s x 4
3 Thrusters @ 50-60% of your 1 Rep Max
WOD: EMOM x 12
Min 1: 40s Cal Row
Min 2: 40s Burpee Box Jump @ 24/20
Min 3: 20s Thrusters @95/65
Min 4: Rest
Intermediate: EMOM x 12
Min 1: 40s Cal Row
Min 2: 40s Burpee Box Jump @ 24/20
Min 3: 20s Thrusters @75/55
Min 4: Rest
Beginner: EMOM x 12
Min 1: 40s Cal Row
Min 2: 40s Burpee Box Step Ups @ 20
Min 3: 20s Thrusters @45/35
Min 4: Rest
Cool down:
5 Minute Bike
Home Workout:
EMOM x 12
Min 1: 40s Shuttle Run
Min 2: 40s Burpee
Min 3: 20s DB Thrusters @ 35/20
Min 4: Rest