130206 ~ Open WOD 11.3

130206 ~ Open WOD 11.3

Our preparation for the games continues!!

Strength:

Backsquat

3x5 @ 70%

3x3 @ 80%

Buy In:

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean (165/110#)

Jerk(165/110#)

Conditioning:

Complete For Time

50 KBS

then

21 - 15 - 9

Wall Ball (20/14#)

HR Push Ups

then

50 KBS

Cash Out:

100 atomic situps for time. 

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