Warm Up
Row or Bike 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Bar Tap x 10
- Walking Lunge x 1 length
Workout of the Day
A. 2 Rounds
- Front Racked DB Walking Lunge x 25ft
- TTB x 3-5
- DB Power Clean x 2-3
- Rest 2 minutes
B.
Pick one of this week’s Optional Conditioning Workouts
OR
CrossFit Games Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
- 50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
- 16 Toes to Bar
- 8 Power Cleans
followed by…
2 Rounds of:
- 50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
- 16 Bar Muscle Ups
- 8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
