Friday 3.4.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon

Friday Night Lights- athlete Briefing at 5:45pm, Heats will begin at 6:00pm and run every 15-25  minutes as previous heat finishes. (Please check the FNL Facebook event page to find your heat)  FNL Event Page

Warm-Up:

3 rounds:

25 singles

8 Ring Rows

8 Air Squats

Shoulder/Hip/Ankle Mobility

Strength:

5×5 Bench Press – Start around 55% and work up to heavy as possible

WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

For official CrossFit Open Workout 16.2 Scaled, Masters and Masters Scaled visit games.crossfit.com The official standards video can always been seen through this link.

Accessory Work:

Mobilize & Foam Roll