CrossFit WOD for Friday 2-24-2017

WOD

Feb 23, 2017

17.1 Open Workout 

Warm-up – 10 mins

Coach’s Choice, then light DB snatch warm up 5 each armand 5 burpees

Second warm up: Grab WOD weight DB and 10 alternating snatches from the ground. 5 burpee box jump overs

METCON- For Time 20:00 Cap

  • 10 Alternating DB snatches (50/35) (S 35/20)
  • 15 Burpee Box Jump Overs (24/20) (S 20/20-step ups permitted)
  • 20 Alt. DB Snatches
  • 15 Burpee Box Jump Overs
  • 30 Alt. DB Snatches
  • 15 Burpee Box Jump Overs
  • 40 Alt. DB Snatches
  • 15 Burpee Box Jump Overs
  • 50 Alt. DB Snatches
  • 15 Burpee Box Jump Overs

Beginner METCON – 12 min AMRAP

10 DB Push Press (light)
10 Burpees
10 Alt. Step Ups

 

“Take care of your body, it’s the only place you have to live.”- Jim Rohn