CrossFit Firebase Orlando

11.3

Dynamic Warmup
2 Rounds not for time:
2 Burpees
3 strict pull ups
4 pushups
5 air squats
100m run

Strength. Split or Push Jerk
2-3 Warm Up Sets
3×3 Work Sets. (70%, 75% and 80%)

WOD
CrossFit Games Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)
Post your scores to the Whiteboard.

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