2 Minute Clock

  • January 31, 2017

Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy

On a 2 Minute Clock:
200 meter Run
Complete max reps Strict Pull-ups in remaining time
*Rest 2 minutes
On a 2 Minute Clock:
250 meter Row
Complete max reps Hang Power Cleans (115/80) in remaining time
*Rest 2 minutes
REPEAT!

Open 16.2

  • January 20, 2017

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

Open 16.2
4 Min AMRAP + bonus time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans*
*Time extends 4 minutes each time a round is completed. Reps decrease. Load increases.
(See games.crossfit.com for full rules and details.)