Fri, Mar 1, 2019

Warm-up • 200 Single Unders 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Squat Hold • 30 sec Straddle Stretch 3 rounds: • 10 m Duck Walk • 10 Mountain Climbers Strength Front Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM Back Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 75% of 1RM   Conditioning CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: • 25 Toes to Bar • 50 Double Unders • 15 Squat Cleans 135/85# • 25 Toes to Bar • 50 Double Unders • 13 Squat Cleans 185/115# If completed before 8 minutes, add 4 minutes to the clock and proceed to: • 25 Toes to Bar • 50 Double Unders • 11 Squat Cleans 225/145# If completed before 12 minutes, add 4 minutes to the clock and proceed to: • 25 Toes to Bar • 50 Double Unders • 9 Squat Cleans 275/175# If completed before 16 minutes, add 4 minutes to the clock and proceed to: • 25 Toes to Bar • 50 Double Unders • 7 Squat Cleans 315/205# Stop at 20 minutes.