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WOD:

12 minute AMRAP

20 Dumbbell Front Rack Walking Lunges #50/35

5 Bar Muscle Ups or 10 Chest to Bar Pull-ups

20 Dumbbell Power Cleans #50/35

10 Handstand Push-ups

FORMAT:

  • A likely format you may see in the 2018 CrossFit Open.
  • The Goal is to get through 3-4 round during the 12 minute AMRAP

SCALING:

  • Bar Muscle Ups / Chest to Bar Pull-ups
    • Scale by performing jumping Chest to Bar Pull-ups
    • Scale further by performing Jumping Pull-ups
  • Handstand Push-ups
    • Scale by performing attempts in 30 seconds
    • Scale further by performing 10 Hand Release Push-ups to maintain high intensity in this workout!
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