Laveen CrossFit – CrossFit

– Strength: Today’s session is intended to be more technique based and neurological warm-up for the Metcon. You are
resting between each rep and resetting.
– Metcon: Benchmark Open WOD. This workout (as with most open WODs) is about pacing and staying consistent with
work/rest. Power Cleans should be light, but should be done in singles if needed to keep heart-rate down.


Power Clean (5 x 3, up to a heavy 1.1.1 (5s). Rest 60s.)


CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#


Warm-up (No Measure)

3 Rounds, rest as needed:

20 Banded Pull-throughs

25 Banded Face-pulls