Movement Prep:

  • A) Joint Mobility
  • B) 2x 5 KB windmills per side + 5 sec hold on last rep

Warm Up:

  • A) 3 rounds
    • 6 spiderman steps w/vertical reach
    • 8 Contralateral Dead bugs
    • 10 hanging shrugs
    • 12 Squats (Air squats, goblet squats, front squats)
    • 10 Russian KB swings
    • 8 tuck ups
    • 6 burpees
  • B) Barbell Warm Up #1

Skill: Double Unders

Workout:

CrossFit Games Open WOD 16.2

  • Beginning on a 4-minute clock, complete as many reps as possible of:
    •   25 toes-to-bars
    •   50 double-unders
    •   15 squat cleans, 135 / 85 lb.
  • If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    •   25 toes-to-bars
    •   50 double-unders
    •   13 squat cleans, 185 / 115 lb.
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    •   25 toes-to-bars
    •   50 double-unders
    •   11 squat cleans, 225 / 145 lb.
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    •   25 toes-to-bars
    •   50 double-unders
    •   9 squat cleans, 275 / 175 lb.
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    •   25 toes-to-bars
    •   50 double-unders
    •   7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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