Friday WOD 3/3/17
We will be having our second Open Friday Night event tonight at 5:30. There will NOT be a potluck this week, but feel free to bring a snack or something to drink and hang out after the WOD. Hope to see everyone there!
Warm Up:
Tabata:
Burpees
Single Leg Deadlift
KB Swings
Kip Swings
WOD:
CrossFit Open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. Weighted Walking Lunges
16 Toes to Bar
8 Power Cleans
Then, 2 rounds of:
50-ft. Weighted Walking Lunges
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
RX: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2017