WARM UP – MOBILITY

Skipping + Dynamic hip and shoulder circles

Pre-squat hip openers + hanging / beat swing, TTB warm-up

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

—-

See the CrossFit Games site for full WOD descriptions, movement standards, and Masters (Rx and Scaled) options.

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