“Open and Shut”

April 8, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back

5 jump squats

5 inch worms no push-up

+

5 strict pull-ups

10 dips *any variety

or

3-5 musle-ups

Back Squat (10 reps 3 sets 70%)

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 toes to bar

5 handstand push-ups

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