FitCity CrossFit – CrossFit
*ALL EVENING CLASSES FOR TODAY ARE CANCELLED for Friday Night Lights!! See you all tonight at 6:30pm!
*HAPPY BIRTHDAY TOM S!!
Warm-up
Warm-up (No Measure)
200m Run
5 DB Snatches alternating
5 Burpees
Then repeat with heavier weight.
Then repeat with WOD weight.
Squat & Shoulder Prep
Metcon
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
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
CrossFit Games Open 17.1 FitCity Scaled (Time)
10 DB snatches (20/10)
15 Burpee Box Step Overs (20/12)
20 DB Snatches
15 Burpee Box Step Overs
30 DB Snatches
15 Burpee Box Step Overs
40 DB Snatches
15 Burpee Box Step Overs
50 Snatches
15 Burpee Box Step Overs
*20 min cut off
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