WOD

OPEN 16.1

RX:
20 Minute AMRAP
25-ft. Overhead walking lunge
8 Burpees over the bar
25-ft. Overhead walking lunge
8 Chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled:

20 Minute AMRAP
25-ft. Front rack walking lunge
8 Burpees
25-ft. Front rack walking lunge
8 Jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

For all workout standards visit:
http://games.crossfit.com/workouts/the-open/2016#tabs-1

On the Minute for 20:

Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

OR

Every 6 Minutes for 30 Minutes:
500/400m Row
20 Wall balls 20/14#
30 Double Unders

Sweat Class

Every 6 Minutes for 30 Minutes:
500/400m Row
20 Wall balls
30 Double Unders

Strength
3-Position Snatch – Build to a Heavy
Position 1 – Pockets
Position 2 – Knees
Position 3 – Floor

Then:
On the Minute x 12:
Minute 1 – :20s Overhead Squat Hold (45/35)
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 7 Strict Pull-Ups

Conditioning
3 Rounds:
Row 500 Meters
12 Burpees
21 Box Jumps 24/20″

Goat Work
10 Min AMRAP
Min 1 Row :30 sec
Min 2 Goat AMRAP

Sweat Class
Partner
“Angie”
30 minute AMRAP:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Strength
Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%

Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double Unders

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/115)
10 Burpees

Directly into…

21 – 15 – 9
Kettlebell Swings (70/53)
Burpees