“If you focus on doing things to the best of your ability every single day the win’s, the PR’s and success will come.”
Register for the CrossFit Open, Click Here. Affiliate: Warlock CrossFit. Team: Warlock Athletics 2018
Any cancellations because of weather with be shown in Mindbody. Right now I expect to have morning classes with afternoon classes being questionable.
A. EMOM x 10
Odd: 3 Front Squat @ 75% of Front Squat
Even: 6 Back Squats
B. AMRAP 9
Warlock RX and Performance
40 DB Snatch @50/35
40 Wall Ball @20/14
Warlock Fitness & Fitness Light
40 DB Snatches @ 35/20
40 Wallball @ 14/10
Bonus
A. Every 3:00 for 7 Sets – :30 Assault Bike Sprint + Max Effort SHSPU
Warlock Weightlifting:
A. Overhead Squat – 70%x1x5
B. Pause Back Squat – 60%x5x3
C. Box Jump – 3×5 (Climbing in height)
D. V-Ups – 3 x 20