GROUP PREP
3 min cardio
5 Inchworms
10 Air Squats
10 World’s Greatest
10 Walking Lunge
5 Wallballs
10 Scap Retractions
5 Kip Swings
3 Toes to Bar
Barbell Warmup + PC
STRENGTH
Every 1:30 for 5 Rounds
5-10 Strict Pull-ups or Bent BB Rows +
3 Power Cleans
WOD
Open Workout 11.5
20 min AMRAP
5 Power Cleans 145/105
10 Toes to Bar
15 Wallballs 20/14 10/9
OPTIONAL POST WOD
9 min Row
1 min at your fastest 500m pace + 30 sec
1 min 500m pace + 20sec
1 min 500 pace + 10
x3
CrossFit Reserve 