• 1. Warm-Up
  • Static Hips/Hamstrings/Psoas
  • Dynamic Warmup

  • 2. Strength
  • 12 min ALT EMOM
  • O: :40 sec KB Waiter Hold (:20 each arm) 70/53
  • E: 12 Goblet Squats 70/53 

  • 3. Met-Con
  • CrossFit Open 11.3

    AMRAP 5 minutes

  • Squat clean and jerk 165/110
  • Master men 55+: 135
    Master women 55+: 75

  • 4. Accessory
  • 5 min EMOM
  • 60 DU