CrossFit WOD for Friday 3/3

CGO 17.2 – Rx

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 toes-to-bars
8 power cleans, 2×50/35#

2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans

CGO 17.2 – Scaled

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#

2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#

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

Olympic Weightlifting WOD

lifts: overhead squats, snatch + snatch push press + ohs, clean & jerk

accessories: cossack squats/side, jumping good morning, reverse plank

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