- 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