11.5 with a Partner

The CrossFit Open

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

---

2/23/21

WOD

“Open Workout 11.5” with a Partner:
Complete as many rounds and reps as possible in 30 minutes of:
5 Power cleans (145lbs / 100lbs.)
10 Toes to bar
15 Wall balls (20lbs / 14lbs.)

*you do a round, I do a round

Train At Home

Warm up:
15-12-9-6 reps of:
DB Front Squat
DB Push Press
Sit-ups

WOD:
20 Minute AMRAP of:
15 Single Dumbbell Power cleans
10 Toes-to-target
5 Single Dumbbell Thrusters

Cool down:
Dumbbell Bent Over Row, 5 sets of 10-20 reps, each arm
*between each set, max L-sit hold