19.Feb.2016

The 2016 CrossFit Open is one short week away!  Every movement that we will be doing today; OHS, Power Cleans, T2B, double unders will very likely be programmed in the Open.  For that reason, it is extremely important to hold yourself to a high standard and execute clean reps.  Today (along with every day), please be cognizant of movement standards and no rep yourself if you do not complete correctly. Happy Friday all!!


A. 4x5 goblet squat @41X1 tempo (HAP)
*rest 2min b/w sets)

B. 8min AMRAP ladder:
-2 hang power cleans
-2 situps
-4 hang power cleans
-4 situps
-6 hang power cleans
-6 situps
……continue up the ladder by 2's

*rest exaclty 1min upon completion, then;

C. 1min AMRAP: single unders

D. 10-15min cooldown

A. 5x2 OHS (build per set)

B. 8min AMRAP ladder:
-2 power cleans (135/98)
-2 T2B
-4 power cleans
-4 T2B
-6 power cleans
-6 T2B
……continue up the ladder by 2's

*rest exaclty 1min upon completion, then;

C. 1min AMRAP: double unders

D. 10-15min cooldown