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CrossFit Double Barrel – CrossFit

Warm-up

3 Rounds for Time:

15 Jumping jacks

10 Goblet squats

5 Push ups

Breathing Drills

90/90 w/Arm Movement x 8

Shoulder Combo x 10

Partner Front Rack Stretch

Skill Work

Turkish Get Up (8 minutes working on Turkish Get ups.)

At least 4 per side.

Strength

Front Squat (6 x 2 Front BOX squat @75-85%)

Weighted Pull-ups (6 x 4 weighted strict pull up -or progression)

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Fitness –

95/65 Pw Clean + Front Squat

Shoulder to over head

Cash Out

4 min max row or airdyne for calories

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