Tuesday WOD

Warm-up
Warm-up
Run 400m

CrossFit Squat Hold Drill w/ Plate – 2x
– Squat hold with 5 plate press outs and 5 plate press ups
– Light plate
– Maintain upright torso, heels down but weight spread over foot, knees tracking toes

2 Rounds:
– 25 Jumping Jacks (clap OH and clap behind)
– 10 Ring Rows
– 10 V-Ups
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Front Squat (12 min to find heavy single for day)

Metcon
CrossFit Games Open 17.2
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