*As per last week – compulsory brief/warm-up at 7:00am, heats after that. Please watch the demo video and read the rules/standards.

“17.2” Rx’d
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.

“17.2” Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

*We have an alternate workout for athletes who have already completed 17.1 and do not wish to re-do it.

CrossFit Open 17.1
Important Details:
– Please be in attendance for the brief at 7:00am regardless of which heat you plan to go in.
– We will be running heats of 8-10 people comprised of a mix of male/female, Rx’d and scaled athletes.
– Be sure to know the standards for competing and judging (watch the video/read the standards).

Most importantly, don’t stress. Treat this like any other workout -come in, try hard and don’t over think it. Thankfully CF HQ have chosen to start off this year’s Open season with a really inclusive workout that will be a great ice breaker especially for those that are participating in their first Open.

For time:
Row 1000m
Run Loop (approx. 3km)