03 Mar WOD- Saturday, March 4

This is week two of the CrossFit Open! We are hosting the Open on Saturdays until March 25th, at 9:30am-12pm instead of having 9:30 and 10:30 Regular CrossFit class. You have until MONDAY, 3/6 @ 5 PM to SIGN-UP! Register under CrossFit Potrero Hill HERE.

8:30am Lite N Tite
WOD:

Partner 2rds
50 Box jumps
50 Pull-ups
50 KBS
50 Goblet Lunges
50 K2E
50 Wall Balls
50 Burpees
50 Double Unders

*share work as desired. One partner works at a time.

9:30-12pm CrossFit Open 17.2
How this is going to work:
If you are registered for the open, sign-up for a heat time on the whiteboard under your division. You are responsible for your own warm-up.
WOD briefing is at 9:30am: learn the standards HERE.
If you are NOT signed up for the open, you can do the WOD with any of the heats but you do not need a judge. Our dumbbells are limited so the registered athletes have priority to the equipment (non registered you can use kettlebells).

WOD:

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.

Variations:
Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-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: (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
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-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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Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Mar04/”]WOD LOGGING[/standout-css3-button]

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