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