CrossFit Armed – CrossFit
Warm-up (No Measure)
200 meter jog
+
3 x
3 barbell strict high pulls
3 barbell front squats
3 barbell strict presses
3 barbell good mornings
3 barbell on back jump squats
Deadlift (EMOM x 5 3 reps 70%)
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
3 minute rest before starting next WOD
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
12 minute cap
*power clean
