WARM UP – MOBILITY
Skipping + Dynamic hip and shoulder circles
Pre-squat hip openers + hanging / beat swing, TTB warm-up
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Front squat / Squat clean tech and warm-up for WOD
WOD A
CROSSFIT OPEN 19.2 (RX)
In 8 mins complete AMRAP:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
– If completed before 8 min, add 4 min and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
– If completed before 12 min, add 4 min and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
– If completed before 16 min, add 4 min.
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.
– Stop at 20 min –
— OR —
CROSSFIT OPEN 19.2 (SCALED)
In 8 mins complete AMRAP:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95/55
25 hanging knee-raises
50 single-unders
13 squat cleans, 115/75
– If completed before 8 min, add 4 min and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135/95
– If completed before 12 min, add 4 min and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155/115
– If completed before 16 min, add 4 min.
25 hanging knee-raises
50 single-unders
7 squat cleans, 185/135
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See the CrossFit Games site for full WOD descriptions, movement standards, and Masters (Rx and Scaled) options.
