Warmup: 400m Run
10 Yoga Push Ups
10R/10L RKBS @light KB
10R/10L KB Halo @light KB
10 Goblet Squats w/ 3 second pause @bottom
60 Second Dead Hang + 10 Kipping Swings
14 Minutes of Skill/WOD Prep:
Burgener Warmup then:
Advanced: Warmup your squat clean, work up to the weight you expect to go to and perform a few singles at this weight.
Beginners: Practice Hang Squat Clean Technique
WOD: CrossFit Games Open WOD 16.2:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 TTB (Beginners: 25 Knees to Chest)
50 DU (Beginners: 50 Singles)
15 Squat Cleans @60/40kg (Beginners: Hang Squat Clean, scale the weights accordingly!!)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 Squat Cleans @80/50kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 Squat Cleans @100/65kg
*Stop at 12 minutes.
**Work in pairs – one person working / one judging then switch, the judge may assist in changing of the weight
***6 Minutes to change weight and warmup between heats!!