Pic courtesy of Instagram. Two-time Fittest Man on Earth Justin Medeiros and four-time CrossFit Game athlete Colten Mertens will face off in the live announcement of Open Workout 24.2, presented by GOWOD.  It goes down Thursday at 1pm local.

Warmup:

1:00 Bike – EZ pace

10 Backwards lunges

10 dual DB bent over rows

1:00 Ski Erg – Med pace

10 Forward lunges

6 Alt Renegade Rows

:30 Bike Sprint

:30 Ski Erg Sprint

WOD:

36 Min EMOM:

Min 1 – 9/6 Cal Echo Bike

Min 2 – 6 Dual DB Bulgarian Split Squats per leg

Min 3 – 8/5 Ski Erg

Min 4 – 10 Alternating Renegade Rows

DB weight = Athlete’s choice.  Not looking for heavy, but challenging.

Videos courtesy of STRYK and CrossFit Hubtown, respectively.

Today, know going in that this WOD is long.  Going at a fast pace your first few minutes will result in a LOT of heavy breathing after the 20-min mark.  Try to finish the work in roughly 30 seconds each round. As stated above, the DB weight should be challenging, but not overly heavy.  You got 24.2 tomorrow!

Scaling Options:

Cals on bike and rower -> scale to number you can complete in no more than 15 seconds

Cool Down:

Couch Stretch – 1 min per side

Iron Cross – 1 Min per side