WOD: Monday, September 16th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Strength: Front Squats (12 – 15 Minutes)

  • 5 Sets x 5 Reps @65-70% of one rep max

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Workout: CrossFit Open Workout “11.5”

AMRAP x 20 Minutes

  • 5 Power Cleans (145/105)
  • 10 Toes 2 Bar
  • 15 Wall Balls (20/14)

*You will start seeing at least one past open workout per week until the “20.1” announcement!

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Cardio Option: AMRAP x 20 Minutes

  • 5 Atomic Sit Ups (25/15)
  • 10 Toes 2 Bar
  • 15 Wall Balls (20/14)

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Flutter Kicks