WOD:
CrossFit Open Workout 11.5
20 Minute AMRAP
5 Power cleans (145#/100#)
10 Toes-to-bar
15 Wall balls (20#/14#)
*No Barbell Variation*
Perform cleans with any weighted objects (DB’s, KB’s, sandbag, etc.)
*No Pull-up Bar Variation*
Sub toes-to-bar with v-ups, hollow rocks, or knee tucks on the floor
*No Med Ball Variation*
Perform thrusters with any light weighted objects (DB’s, empty barbell, sandbag, etc.)
*POWER HOUR*
“Winchester”
5 Rounds for time
30 Overhead walking lunges (135#/95#)
1 Full gasser sprint (4x53yd shuttle run)
30 Kettlebell swings (70#/53#)
*Rest 1:30 between rounds*
*No Barbell Variation*
Perform lunges with any weighted objects (DB’s, bumper plate, sandbag, etc.), overhead if possible but front rack if necessary
*No Running Variation*
Sub with equal sprint time on any machine (bike, row, ski, etc.)
*No Kettlebell Variation*
Perform swings with any weighted objects you have access to (DB, loaded pack, etc.)
Mission Fit *Home Edition*
Death By
:03 Sec. Wall Sit
