Friday - 2/24/2017

WELCOME TO THE 2017 OPEN!!! Remember, we are encouraging ALL our members to come to Friday Night Lights starting at 5:30pm to be judged for the Open workout. Even if you are not competing (which should be no one), come by and hangout while watching everyone throw down! We will still have regular classes at 6am, 9am, and 12pm, but cannot guarantee you will be able to be judged depending upon class size so please try to come at 5:30pm if you can!

 

Warm Up:

15 Burpees to 6" Target

10m Inchworm + Push-up

Eta Shoulder Protocol

15 Box Jumps

2 or 3 sets of 6 Snatches, alt. ascending up to workout weight

5 FAST Burpee Box Jump Overs w/ standards

3, 2, 1...GO!!!

 

Metcon: CrossFit Open 17.1

For Time - 20 min CAP

10 Dumbbell Snatches, alt.

15 Burpee Box Jump Overs

20 Dumbbell Snatches, alt.

15 Burpee Box Jump Overs

30 Dumbbell Snatches, alt.

15 Burpee Box Jump Overs

40 Dumbbell Snatches, alt.

15 Burpee Box Jump Overs

50 Dumbbell Snatches, alt.

15 Burpee Box Jump Overs

Rx: 50/35#, 24/20"

Scaled: 35/20#, 20/20", step ups OK

Rx, Teens 14-15: 35/20#, 24/20"

Scaled, Teens 14-15: 20/10#, 20/20", step ups OK

Rx, Masters 55+: 35/20#, 24/20", step ups OK

Scaled, Masters 55+: 20/10#, 20/20", step ups OK

 

ROMWOD: "Open Series 17.1"

Regular Friday Programming