CrossFit Journal: The Performance-Based Lifestyle Resource

05/11/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Air Squats
5 BB Front Squats
5 BB Cleans from Power Position
5 BB Cleans from Above the Knee
5 BB Cleans from Mid-Shin
10 Kips

BACK SQUAT

5×5 (building)

WOD

“Open WOD 16.2”
Beginning on a 4 Minute clock, complete as many reps as possible of:
25 Toes to Bar
50 Double-Unders
15 Cleans (85/135)

If completed before 4 Minutes, add 4 Minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
13 Cleans (125/185)

If completed before 8 Minutes, add 4 Minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
11 Cleans (155/225)

If completed before 12 Minutes, add 4 Minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
9 Cleans (175/275)

If completed before 16 Minutes, add 4 Minutes to the clock and proceed to:
25 Toes to Bar
50 Double-Unders
7 Cleans (205/315)

Stop at 20 Minutes.

COOL DOWN

200m Run
50 Sit-ups
50 Air Squats
(all done at talking pace)

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