WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. TIME CAP
HANG POWER CLEAN / TOUCH & GO CLEAN / FRONT SQUAT / SPLIT JERK
5 SETS, START AT 65% OF 1RM CLEAN AND JERK

WOD
2016 CROSSFIT GAMES OPEN WOD 16.2
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN
4, 8, 12, 16 OR 20 MINS. OF:
25 TOES TO BAR / MOD. 15 TOES TO BAR
50 DOUBLE UNDERS / MOD. 50 SINGLE UNDERS
15 SQUAT CLEANS*

BEGIN WITH A 4 MIN. TIME CAP. IF ROUND ONE IS COMPLETED IN
UNDER 4 MINS. EXTEND TIME TO 8 MINS. IF TWO ROUNDS ARE
COMPLETED IN UNDER 8 MINS. EXTEND TIME TO 12 MINS. IF THREE
ROUNDS ARE COMPLETED IN UNDER 12 MINS. ETC., ADDING 4 MINS.
PER ROUND COMPLETED FOR UP TO 20 MINS.

*1ST ROUND, 15 REPS AT 135/85 / MOD. 40% OF YOUR 1RM
2ND ROUND, 13 REPS AT 185/115 / MOD. 55%
3RD ROUND, 11 REPS AT 225/145 / MOD. 65%
4TH ROUND, 9 REPS AT 275/175 / MOD. 80%
5TH ROUND, 7 REPS AT 315/205 / MOD. 90%

COOL DOWN