02242017

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