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FRIDAY February 24, 2017

23
Feb

FRIDAY February 24, 2017

CrossFit Momentum – CrossFit

For those competing in the OPEN, we encourage you to come do the WOD at “FRIDAY NIGHT LIGHTS” starting at 6pm. This will be a more competitive environment and will allow for an easier time to get judged etc. That said, all CrossFit Classes will be doing the OPEN WOD today, so if you can’t make it to Friday night Lights, you can do the WOD in class. It can also be made up Saturday 11am-1pm, Sunday 9am-11am, or Monday by arranging a time with Coach Steph! Good luck and Have fun!!

Warm-up

Full Body Foam Roll, then WOD explanation, then complete Warm Up.

Warm-up (No Measure)

Complete 6-8 minutes before start of workout

17.1

500m Row

10 each Diagonal T-Spine

10 2-Point Squats

10 each scorpion

10 4-Point Squats

10 Band Upright Row

5 Squat Jump

5 each DB high Pull

5 Box Jump

5 Burpee

4 each alt DB snatch

4 Burpee Box Jumpover

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 Masters 55+ (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 / 24-in. box (step-ups OK)

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

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ 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: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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