Warm-up 2 Rounds of:
300m Row
10 Alt Box Step Ups
8 DB Hang Cleans
8 Chest to Bar Pull ups
10 V-Ups
CrossFit Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of:
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 Etc.,
alternating between toes-to-bars and bar muscle-ups every 2 rounds.
RPE 8: Very short of breath, 1 word answers
Intent: This is a grippy workout, and even though the sets seem small, it’s probably smartest to break them up into 2 sets keep your arms feeling fresh enough for the bar muscle-ups. Play around with the position of the dumbbells on your shoulders to find the most restful way to hold them for your body. The prescribed weights are 50/35# dumbbells. Please reference the attached workout description for movement standards and scaling options.
PU Dip Complex Alternating on the minute between
5 strict pull-ups and 5 strict bar dips according to the following sequence:
5 Pull-ups
5 Bar dips
5 Wide-grip pull-ups
5 Bar dips
5 Narrow-grip pull-ups
5 Bar dips
5 Mixed-grip pull-ups
5 Bar dips
5 Mixed-grip pull-ups (switch from previous mixed-grip)
5 Bar dips
5 Ring Pull-ups
5 Bar dips