Call Us: (918) 706-5581

FRIDAY CrossFit WOD 2.24.17

23
Feb

FRIDAY CrossFit WOD 2.24.17

WARM UP
3 Rounds
100′ Sprint
10 Wall Ball Shots
100′ Sprint
50 Singles

Single Arm Snatch Technique

WOD
OPEN WOD 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
l20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

L2
35/20#
20″

AFTER BASH
3 x 20 Weighted Sit Up
3 x 1:00 min Plank

ALT WOD if doing 2017 on Saturday
at a moderate pace:
1000 M Row
50 Cals on bike
3:00 Min – 10M Shuttle Sprint

Leave a Reply