Friday - 3/1/2019

Suggested Warm Up:

Light/easy blood flow: Row, Bike, Jog, Stretching
50 Jump Rope
15 Air Squats
25 Jump Rope OR 25 DU
10 Front Squats, empty barbell
25 Jump Rope OR 25 DU
Review/Warm Up Toes to Bar
Review/Warm Up Squat Clean to planned weight

“CrossFit Open 19.2”

In an 8:00 window, complete:
25 Toes to Bar
50 Double-unders
15 Squat Clean - weight #1
25 Toes to Bar
50 Double-unders
13 Squat Clean - weight #2

If complete in 8:00, add 4:00 and complete:
25 Toes to Bar
50 Double-unders
11 Squat Clean - weight #3

If complete in 12:00, add 4:00 and complete:
25 Toes to Bar
50 Double-unders
9 Squat Clean - weight #4

If complete in 16:00, add 4:00 and complete:
25 Toes to Bar
50 Double-unders
7 Squat Clean - weight #5

Rx: 135/85, 185/115, 225/145, 275/175, 315/205
Rx, Teens 14-15: 95/55, 115/75, 135/105, 155/115, 185/115
Rx, Masters 55+: 115/65, 135/85, 155/105, 185/125, 205/145
Scaled: Hanging Knee Raises, Single-unders, 95/55, 115/75, 135/95, 155/115, 185/135
Scaled, Teens 14-15: Hanging Knee Raises, Single-unders, 65/45, 85/65, 105/75, 125/85, 145/95
Scaled, Masters 55+: Sit-ups, Single-unders, 65/45, 85/65, 105/75, 125/85, 145/105