05 Mar 2017 – CrossFit Open 17.2

WORKOUT OF THE DAY

The Warm-up Sequence

CrossFit Games Open 17.2 - Rx

As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50/35 lbs), 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans (50/35 lbs)
- then - 
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50/35 lbs), 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans (50/35 lbs) etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

* Every 5-foot interval of the 50-ft, represents 1 rep of the lunge

CrossFit Games Open 17.2 - Scaled

As many reps as possible in 12 mins of:
2 Rounds of: Dumbbell Front Rack Walking Lunge (35/20 lbs), 50 ft
16 Hanging Knee Raises
8 Dumbbell Power Cleans (35/20 lbs)
- then - 
2 Rounds of:
Dumbbell Front Rack Walking Lunge (35/20 lbs), 50 ft
16 Pull-ups
8 Dumbbell Power Cleans (35/20 lbs) etc., alternating between hanging knee-raises and pull-ups

* Every 5-foot interval of the 50-ft, represents 1 rep of the lunge

Just like last week, a few things to keep in mind...

A few things to keep in mind...

  • Come early, stay late! We want as many people as possible around for all the heats, so stick around and shout it out loud for your fellow athletes!
  • You will be judging the heat after yours, so make sure you are available to help out. 
  • Make sure your name is on the heat sheet and Be. On. Time. If your name isn't on the heat sheet or you're late for your heat, there is a chance you won't be able to do the workout!

Most importantly, give it your all, cheer each other on, grab a coffee and stick around for a ROMwod session as part of Team Solid Muscle Crew's Post-WOD Feels and have fun!