17.2 (ish)

CrossFit FTM – CrossFit

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Elbows up! Keeping the humerus above parallel makes for a better position. The knee should be stacked on top of the ankle. This athlete is a little too far forward

Warm-up

Dynamic Warm Up 1 (No Measure)

Run, Bike, or Ski 400 m

Couch Stretch 1 min/side

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

17.2

2 rounds

16 Barbell FR Lunges 95/65

16 toes-to-bars

8 Power Cleans 95/65

Then, 2 rounds of:

16 Barbell FR Lunges

16 bar muscle-ups

8 Power cleans 95//65

*Alternating between Toes to bar and Bar Muscle Ups

Gymnastics

1-Mile Run (Time)

Max Effort 1-Mile Run

Single Leg Broad Jump (7 x 3R + 3L )