Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 50 Double Unders
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 20 Bridges (squeeze glutes at top)
- 60 sec. Dead Hang Hold
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 each direction)
- 20 Buzz Saws
- 10 Knees to Elbows
- 10 Deadlifts (45-65#)
- 10 Hang Power Cleans
- 10 Front Squats (45-65#)
- 10 Squat Cleans
—Conditioning—
CrossFit Games OPEN WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 7 squat cleans, 315 / 205 lb.
