CrossFit Open 16.2 W.O.D.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes.
If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc.,
adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Note: Scaling options will be available

If you are competing in the 2016 CrossFit Open and plan on doing the 16.2 WOD on Friday - Rest and Mobilize!

W.O.D.:
Buy in: 60 Cal Row
3 RFT:
- 40 DU
- 200m Run

STRENGTH:
Back Squat: 10-5-10-5

W.O.D.
For 4 min 10 WB every 30 seconds (Scale: 6 WB)
on 5th min complete 1 max rep set of WB (14/20)

For 4 min 3/5 (women/men) HSPU every 30 seconds
on 5th min complete 1 max rep set of HSPU

STRENGTH:
Deadlift: 7-6-5-4-3

8 min AMRAP:
- 15 Box Jumps (20/24)
- 10 T2B

- 15 Hang Clean & Jerk (95/135)
- 9 Ring Muscle Up (Scale: Bar MU, strict C2B)

2 min Rest

- 12 Hang Clean & Jerk (95/135)
- 7 Ring Muscle Up (Scale: Bar MU, strict C2B)

2 min Rest

- 9 Hang Clean & Jerk (95/135)
- 5 Ring Muscle Up (Scale: Bar MU, strict C2B)

Open WOD 16.1

Complete as many rounds and reps as possible in 20 minutes of:

- 25-ft. overhead walking lunge (65/95)
- 8 bar-facing burpees
- 25-ft. overhead walking lunge (65/95)
- 8 chest-to-bar pull-ups

Scaled option is available too

If you are competing in the 2016 CrossFit Open and plan on doing the WOD on Friday - Rest and Mobilize!

Partner WOD (You Go – I Go):
3,000m Row
100 Ab Mat Sit Ups
800m Run

EMOM:
10 min EMOM of 4 Thrusters (75/115)
The last minute of the EMOM is max rep Thrusters

2 min rest

For Time:
20 C2B
15 Rig Touch Burpees
20 Pull Ups
15 Rig Touch Burpees

21-15-9

- Hang Clean (105/155)
- Ring Dip

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts (165/245)

STRENGTH:
10-8-6-4-2 Overhead Squat
*From the floor and the 1st rep MUST be a squat snatch!!!

10 min AMRAP
11.1/14.1
- 30 DU
- 15 Snatches (55/75)

12 min AMRAP:

3 Snatch (95/135)
6 Clean & Jerk (95/135)
9 C2B

6 RFT:
6 HSPU (Comp: Strict)
8 Thrusters (85/125)
200m Run

“Nasty Girls”
3 RFT:
50 Air Squats
7 Ring MU
10 Hang Cleans (95/135)

Max Effort:
1,000m Row

Rest as needed

Max Effort:
500m Row

*Optional after WOD: 45 GHD sit ups in the least amount of sets possible.