Pat @ WodKtober Fest

Pat @ WodKtober Fest

Mobility

Shoulder Mash ; Block + Ball
Lat Distraction

Warm up 

Strict Press 2 x 10

Strength
Push Press + Push jerk (1+1; Max)

Thrusters Warm up

3 rounds
5 Muscle Cleans
10 Empty Bar Thrusters

CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)

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

** Scale to a weight where you can only perform singles.

Metcon (AMRAP - Reps)

Rest 2min

10min Emom
1min ON
1min OFF
AMRAP Pistol Squats.

*** Scale to Air Squats

Posted
AuthorDan Shrum