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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.
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