AMRAP in 20 min:
Run 100m
Max effort L-sit
Run 100m
Plank 30 sec.
*Time in the L-sit is your score.

EMOM x 20 min:
1. 15/12 Cal. Row
2. 15 Ball Slams 12/9kg
3. 15 Kettlebell Swings 24/16g
4. Strict Pull-ups
5. Rest
*Your pull-up total is your score.

Thruster 30-20-10-5 reps.
*Sets are unbroken to count.
*Increment weight as you go.
*Rest as necessary between sets.

*Please don’t forget to submit your scores ASAP for 16.2.

A. Floor Press 5-5-5-5-5

B. Three rounds for reps/time of:
Run 400m
Max reps Dips

*As per last week, we have an alternate workout for athletes who have already completed 16.2.

CrossFit Open 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.

*Late arrivals have been getting out of hand lately.  Please make the effort to be ready to go at the start of the session – thank you.

Perform the following, each for time:
Row 500m
50 Burpees (jump and touch)
75 Kettlebell Swings 24/16kg
Run 400m
*You may perform these in any order and rest as necessary between exercises.

EMOM x 20 min.
1. Run 150m
2. Strict Pull-ups
3. Run 150m
4. Dips
*Pick your own reps for the pulls and dips. Keep the volume relative to your goals/ability and don’t forget 16.2 is around the corner.

A. Snatch
*15 min to practice/work up in weight.

B. Clean & Jerk
*10 min to practice/work up in weight.

*Please don’t forget that your scores must be submitted to the CrossFit Games website by the cut off or your score is invalid.
*Your scores can be found by clicking on Monday’s post.

A. Ascend as far as possible in 10 min.
5 Sit-ups
20 Double-unders
10 Sit-ups
40 Double-unders
15 Sit-ups
60 Double-unders
20 Sit-ups
80 Double-unders
etc.

B. Mobility Circuit