Friday - 3/3/2017

Warm Up:

50 ft. Lunge (practice counting steps)

16 Sit-ups

25 ft. Lunge w/ DBs (20/10)

16 Sit-ups

25 ft. Lunge w/ DBs (35/20)

Practice/Review T2B

Practice/Review DB Cleans, ascending

Practice/Review Bar MUs, if applicable

 

Metcon: CrossFit Open 17.2

12 min AMRAP

2 Rounds:

50 ft. Front Rack DB Walking Lunges (50s/35s)

16 T2B

8 DB Power Cleans (50s/35s)

-then-

2 Rounds:

50 ft. Front Rack DB Walking Lunges (50s/35s)

16 Bar MUs

8 DB Power Cleans (50s/35s)

Rx: 50/35#, T2B, Bar MUs

Scaled: 35/20#, Hanging Knee Raises, Pull-ups

Rx, Teen 14-15: 35/20#, T2B, Bar MUs

Scaled, Teen 14-15: 20/10#, Hanging Knee Raises, Pull-ups

Rx, Masters 55+: 35/20#, T2B, C2B

Scaled, Masters 55+: 20/10#, Sit-ups, Jumping C2B

 

ROMWOD: Open Series 17.2