Monday, December 12

500m Row (Time)

Max Effort 500m Row

Either ''TEST'' or use it as a ''WARM-UP''

2Min ME KB Swings (AMRAP - Reps)

As Heavy As Possible

Note weight in comments

Back Squat (1 x 20)

-Warm-up and perform your set @55-60% 1 RM Back SQ -Set your goal to UNBROKEN 20 reps

CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)

5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

- Scale Weight Appropriately - Note Scaled weight - Athlete can perform any type of jerk or cluster as long as the crease of the hip passes below parallel each rep of the clean and ends with hips, knees locked out as well as the elbows locked out overhead