“11.5”

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Getting back to “Benchmark Fridays”. Here’s an old one from the first ever Reebok CrossFit Open.

 

 

“11.3”

 

 

FRIDAY

 

BootCamp Sprint

 

1. Row/Run Sprints
3 Rounds
Row 200m
Run 200m
rest 2:00

 

2. “11.3”

5m AMRAP

Squat Clean and Jerk 165/115

 

 

CrossFit

 

Strength : Clean and Jerk

 

Find a 1 rep max

 

 

WOD  : “11.3”

5m AMRAP

Squat Clean and Jerk 165/115

 

S: 75/55

L1: 135/95

 

 

The Program

 

1. Strength and WOD

 

2. 50 Lunges @ BW load (bar on back, starts on floor)

 

3. 10 TGU each side, 70/53

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