CrossFit WOD, June 9, 2020

CrossFit Games Open 11.5

Warm-up
Warm-up
Arm/Leg Swings
:30 Samson Stretch L&R
2 Rounds of:
15 Russian KB Swings
10 Front Squats (bar)
10 Shoulder Press

Weightlifting
Power Clean & Push Jerk (Weight)
Work up to a moderate weight
No maxes!

Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
CrossFit Games Open 11.5 (Masters) (AMRAP – Rounds and Reps)
20:00 AMRAP of:
5 Power Cleans 130/75#
10 T2B
15 Wallball 20/10# 9’ male/female