Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2 Rounds

1 min single unders

10 squat therapy

10 burpee broad jumps (short hops)

10 straight legged sit ups

10 Kip swings

Barbell Warm up

5 Hang power clean + front squat

5 clean Dl + squat clean

5 squat cleans

WOD Build up

– Spend time building up to what you plan on doing for the 3rd set of squat cleans.

– At least twice between warm up sets grab a buddy and perform the 3 position toes to bar drill.

Metcon

CF: Metcon (AMRAP – Reps)

CrossFit Open 16.2

For Time:

25 Toes to bar

50 Double unders

15 Squat cleans 135/85#

25 Toes to bar

50 Double unders

13 Squat cleans 185/115#

25 Toes to bar

50 Double unders

11 Squat cleans 225/145#

25 Toes to bar

50 Double unders

9 Squat cleans 275/175#

25 Toes to bar

50 Double unders

7 Squat cleans 315/205#
20 minute time cap

CFL: Metcon (AMRAP – Reps)

AMRAP 20

25 abmat sit ups

100 single unders

25 med ball squat cleans