Workout of the Day

Crossfit Games Open 17.2 RXD
If you have done the workout already you are welcome to complete the Extra Training while the class is on.

**Make sure you submit your 17.2 scores before 9am tomorrow**

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

Extra Training

Shoulder Press
5RM
Push Press
3RM
Push Jerk
1RM

AMRAP 8:
25 Calorie Bike
50 Sit-ups

Log results on Beyond the Whiteboard 
OR
Log your Results via your WODIFY account