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22417 open 17.1

24
Feb

22417 open 17.1

J5 CrossFit – CrossFit

go out and remeber why we do this , you are the master of your faith and you alone control your destiny

Warm-up

5 min light row

Mobility

hips

hamstrings

wrist

shoulder

focus on these areas

primer

3 Rounds:

Row 200m

8 Alternating Dumbbell Snatch 5035lbs or 35/10

6 Burpee Box Jump-Overs 24/20″ or step ups

1: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

2: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes