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Friday

Friday
2
Mar

03-03-17 17.2

Well, well, well back to back Dumbbell workouts…this just got interesting.

Just like last week, the 4:15 class will be the last coached class of the day. We will begin our Friday Night Lights heats at 5:30. Please do not text, Facebook, DM or otherwise communicate your desired heat time to someone else and have it written in for you. Please be at the gym and put it on the board in person.

We will have samples of RxBars, Kill Cliff, Ascent Protein and US Cryotherapy will be at the gym with their portable Cryotherapy Unit to help you tend to any nagging injuries you may have.

I’ve already received a number of texts and messages about getting that first bar Muscle Up, so check out this article and 17.2 could be the day for you.

https://www.crossfitinvictus.com/blog/tips-for-getting-your-first-bar-muscle-up/

 

17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35)
16 toes-to-bars
8 power cleans (50/35)
Then, 2 rounds of:
50-ft. weighted walking lunge (50/35)
16 bar muscle-ups
8 power cleans (50/35
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

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