Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

250m row

10 DB DL

10 Kip Swings

10 Samson Lunges

Weightlifting

EMOM X 12

Minute 1: 12 T2B

Minute 2: 12 Hollow Rocks + 12 Superman

Minute 3: :45 DBL KB Front Rack Hold
Score: heaviest KB used for FR 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
FRONT RACK walking lunges

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Bright Spot

Toes-To-Bar

Pull-ups

Bar Muscle-ups

Cool Down

1:30/side banded lat stretch