Thursday, June 23
Warm-up
Warm-up
AMRAP X 7
250m row
10 DB DL
10 Kip Swings
10 Samson Lunges
250m row
10 DB DL
10 Kip Swings
10 Samson Lunges
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 12 T2B
Minute 2: 12 Hollow Rocks + 12 Superman
Minute 3: :45 DBL KB Front Rack Hold
Minute 1: 12 T2B
Minute 2: 12 Hollow Rocks + 12 Superman
Minute 3: :45 DBL KB Front Rack Hold
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Cool Down
1:30/side banded lat stretch