Monday, January 9


Foam Roll, Lacrosse Ball. Pvc and resistance Band Stretching.

Clean and Jerk (1 x 1)

*12 mins Time Cap Warm up and start working; 1 rep @55% 1 rep @60% 1 rep @70% 1 rep @80% 1 rep @95% Then 1RM attempt(s) *3 attempts to find your 1 rep max.

CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

Scale: 115/68, Knees to chest/elbows, 16/10 *Knees &Hips must be fully extended at the top of each clean/Elbows must pass in front of Bar while extended *Both feet touch bar inside hands/feet must start behind the bar in hanging position *Hip crease must pass below the knee on each Wallball. Ball must clearly make contact with wall above the specified target height

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Mississauga, Ontario

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