Warm-up
 
Weightlifting
Warm Up Frint Squat and Front Rack
Front Squat (Establish 1 RM)
 
ALL: 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#

 
“MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (130lbs / 60kg)
10 Toes to bar
15 Wall balls (20lbs to 9′ target)

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9′ target)

* Fitness – Hang Power Clean
** Sub Knees 2 Elbows or Knee Raises

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