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17.1

23
Feb

17.1

Lowry CrossFit – CrossFit

Friday evenings will look different during the 2017 CrossFit Open ( 2/24, 3/3, 3/10, 3/17, 3/24). Our evening hours will be from 4pm-7pm, run like open gym and open workouts will be staggered throughout the night.

View Public Whiteboard

PRIMER

3 Rounds:

Row 200m

8 Alternating Dumbbell Snatch 50/35lbs

6 Burpee Box Jump-Overs 24/20″

*After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

MC: 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

MCS: 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

COOL DOWN

Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

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