Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Sets

16/12 Calorie Row

4 single arm dumbbell RDL (each side) (light/moderate)

3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)

2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)

4 inchworms

4 half bottom burpees

4 spiderman lunge stretch (each side)

4 box jump with step down

Clean Deadlift + Clean Pull + Power Clean + Jerk (2 sets 75%, 2 sets 80%)

Strict Press + Push Press (3x (3+10))

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

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