Friday WOD 3/4/16

We will be having our second Open Friday Night event tonight at 5:30.  There will be a potluck after the WOD so bring a dish and some drinks to share.  Hope to see everyone there!

Warm Up:

Tabata:
Burpees
 Hollow Rocks
Drop Squats
Kip Swings

WOD:

CrossFit Open WOD 16.2

RX Version

With a running clock, complete as many reps as possible of:
25 T2B
50 DU’s 
15 Squat Cleans (135/85)
If completed before 4 minutes proceed to:
25 T2B
50 DU’s
13 Squat Cleans (185/115)
If completed before 8 minutes proceed to:
25 T2B
50 DU’s
11 Squat Cleans (225/145)
If completed before 12 minutes proceed to:
25 T2B
50 DU’s
9 Squat Cleans (275/175)
If completed before 16 minutes proceed to:
25 T2B
50 DU’s
7 Squat Cleans (315/205)
Stop at 20 minutes.

Scaled Version

With a running clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single-Unders
15 Squat Cleans (95/55)
If completed before 4 minutes proceed to:
25 Hanging Knee Raises
50 Single-Unders
13 Squat Cleans (115/75)
If completed before 8 minutes proceed to:
25 Hanging Knee Raises
50 Single-Unders
11 Squat Cleans (135/95)
If completed before 12 minutes proceed to:
25 Hanging Knee Raises
50 Single-Unders
9 Squat Cleans (155/115)
If completed before 16 minutes proceed to:
25 Hanging Knee Raises
50 Single-Unders
15 Squat Cleans (185/135)
Stop at 20 minutes.

You can find more workout details and standards here: http://games.crossfit.com/workouts/the-open