CrossFit 623 - Daily WOD

Skill/WarmUp: Based on movements
Movement Standards: Go over Movements and No-rep situations
WORKOUT 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.
* Movements vary by division.
Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

 

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