Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Sink Mobilization, Posterior Chain Floss, Sampson (20 sec. ea.)

Strength & Skill

1a: High-Hang Clean ([7.5.3] 5-5-3-3-2-2)

1b: Keg – Ground to Overhead (5-5-5-5-5)


CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Cash Out

Slow Banded Air Squats (40)

Follow the squat pattern for Low Bar Back Squats. Focus on knees driving out against the band throughout the whole movement.