03-03-2017 17.2 OPEN

New Website: www.crossfit-yelm.com

Week 2 Charity
Fisher House on JBLM
Please help us raise items for our charity this week
Baby diapers, lotions, shampoo, conditioners, wipes travel sizes
women's razors
assortment of teas
Disposable Utensils
Body Wash travel size
Coffee
Coffee Creamer
Shaving cream travel size

These are just some of their real Needs please pass it along to anyone!



Warm-up:
8 Minutes AMRAP
5 Straight Leg Raise each

10 band Pull aparts
5 beat swings
3 DB Cleans (increasing weight)


Metcon:
17.2 Open

As many reps as possible in 12 mins of:
2 rounds
Dumbbell Front Rack Walking Lunges, 50/35lbs, 50 ft
16 Toes-to-Bars
8 Dumbbell Power Cleans, 50/35lbs
--then--
2 Rounds of:
Dumbbell Front Racks Walking Lunges, 50/35lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35lbs

etc...., alternating between toes-to-bars and bar muscle-ups every 2 rounds
* every 5-foot interval of 50-ft, represents 1 rep of the lunge

CrossFit Yelm