Deadlift 3 x 5

Then 10 minutes of Cindy, 10min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

or the CrossFit Games WOD 11.5 (or if you are a registered athlete just do WOD 11.5)

REMINDER – ONLY ONE CLASS TOMORROW AT 9am

WE ARE CLOSED SATURDAY AND SUNDAY

MONDAY – 5pm and 6:30pm CLASSES ONLY

Games WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14lbs to 9′ target) 

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.