Warm-up
3 Rounds:
5 Slam-ball,
10 Toes to bar,
2 Wall-climbs,
30 Double-unders
WOD
CrossFit Open workout 11.1
AMRAP in 10 min:
15 Power snatch 75/55,
30 Double-unders
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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