Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats
2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges
Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
CrossFit Open 11.6
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Chest-to-bar Pull-ups
• 6 Thrusters 100/65#
• 6 Chest-to-bar Pull-ups
• 9 Thrusters 100/65#
• 9 Chest-to-bar Pull-ups
… continue pattern until time is up.