A) Build to a heavyish back squat (90-95%) in 10 minutes
B) 3 rounds:
– Row 30 sec at 70-80-90% pace; rest as needed
C) CrossFit Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs in front frack position
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
For more information as well as scaling information, click HERE.