Warm-up:Â Fanny Wackers, Frankensteins, over the fence, under the fence, 10 squats then sit in the squat position for 30 seconds on the last one., 10 push-ups, 10 pull-ups, 10 GHD sit-ups, 10 GHD extensions
Skill:Â Squat Clean
Crossfit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels.
Post number of rounds to comments: