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Crossover Activation 90/90 (8 reps, 2 sec hold)
Crossover Activation Scaption (8 reps, 2 sec hold)
Front Rack Stretch 1min ea. Side
Clean and Jerk – work up to 80% of most recent 1RM and complete
1-2min rest in between lifts
*If your most recent 1RM is older than 1 year or you do not have a 1RM, work up to something
challenging and perform 5 singles.
CrossFit Open Workout 11.3
Squat Clean and Jerks (165/110)
*Rx must be a full squat clean below parallel. The jerk is a shoulder to overhead; can be in the
form of a thruster, push press, push jerk, split jerk, etc.
Same Crossover Symmetry movements (10 reps, 6 sec negative)
Foam roll Quads