Mon. March 13th

Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats

 
Warm-Up
Dynamic

 
Strength
A.) Back Squat
1.) Work to 90% for 1×1
2.) Drop to 80% for 1x max reps

 

 

B.) Deadlift
5×3 at heaviest load but stay moderate

 
WOD
CrossFit Open 11.3
5min AMRAP
Squat Clean & Jerk @ 165/105

 
Cool Down
1.) Row 500m, rest 2min x2
2.) Spend 2min in pike position

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