01-17-2017 "Open 16.2"

New Website: www.crossfit-yelm.com


Warm-up:
Partner Up
200 meter row
Hollow Hold/Goblet squat hold/Pull-up hang
switch till 1200m is reached


Skill:
Pick 2 things you need to work on alternate
Gymnastic skill work for 10 minutes


Metcon: Open 16.2
As many reps as possible in 20 mins of:

25 toes to bars
50 double unders
15 Squat Cleans, 135/85

4 min time cap if you finish before keep moving
25 toes to bars
50 double unders
13 Squat Cleans 185/115lbs
25 toes to bars
50 double unders
11 Squat Cleans 225/145lbs
25 toes to bars
50 double unders
9 Squat cleans 275/175lbs
25 toes to bars
50 double unders
7 squat cleans, 315/205lbs Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
CrossFit Yelm