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.