Thur. Jan. 26, 2023

REGISTER FOR THE WORLD WIDE CROSSFIT OPEN: https://games.crossfit.com/

4min ALT EMOM (2rds)

- :20 Hollow + :20 Arch Hold

- Kips w/ pause in each position then 1min Rest between EMOMS

11min Alt EMOM (3rds)

- 10 Kips, ring or bar

- :40 Ring or Plate Turnovers

- :40 Hip to Bar or Arch/Swing/Drift or Ring Rows

- 1min Rest

"CROSSFIT OPEN WOD 17.2"

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. front rack weighted walking lunge (2x50/35)

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. front rack weighted walking lunge

16 bar muscle-ups (pull-ups)

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.