A: Warm Up
Spend 5 minutes mobilizing. Ask a coach if you need assistance.
B: Prep
2-3 sets
25 ft. weighted walking lunge
6 Toes to bar
4 Dumbbell Cleans
2 Bar Muscle Ups
C1&2: rest
D: CrossFit Open 17.2
12 minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Please click here for additional standards based on age.
We will run multiple heats if needed during class.
