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Dynamic Warm Up – Mobility Prepare for..

A: WOD CF Open 19.2 old 16.2 RX
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

Rx’d Loading : (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

Scaled Loading: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

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