By Matt Posted On February 09, 2018 Categories : WOD

09/02/2018

CrossFit Euphonic – CrossFit

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
Scale to Knee Raises and Pull-ups

DB Shoulder Strength (9 Rounds for reps)

Three rounds, for max reps:

Dumbbell Strict Press

Straight into…

Dumbbell Push Press

Straight into…

Chin-ups

Rest 2 minutes…

Select a weight that you can achieve at least 5-6 reps, this wants to be a maximal set each time.

Record weight used in the comments section.

Metcon (No Measure)

Core Work – EMOM 9

Min 1: 30 Second L-sit Hold

Min 2: 6 Dragon Flags (5 sec negative)

Min 3: 15 V-ups / Ab-tucks