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Friday 2/24/17

23
Feb

Friday 2/24/17

Burg CrossFit – CrossFit

Warm-up

warm up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Skill

Open Workout Prep (No Measure)

15 minutes to go over the mechanics, efficiency tips, and any general breakdowns necessary for today’s wod!

Metcon

Open 17.1 (Time)

For Time

10 Snatches 50/35

15 Burpee Box Jump Overs 24/20

20 Snatches 50/35

15 Burpee Box Jump Overs 24/20

30 Snatches 50/35

15 Burpee Box Jump Overs 24/20

40 Snatches 50/35

15 Burpee Box Jump Overs 24/20

50 Snatches 50/35

15 Burpee Box Jump Overs 24/20

20 Min Cap

Rx requires

-Both sides of the DB have to touch the ground before starting next rep

-You cannot rest your unused hand/arm on you leg while snatching

-2 foot take off and landing on BBJO

-Box facing burpees must be performed (use line to est. ft placement)

Scaled

10 Snatches 35/20

15 Burpee Box Jump Overs 20/16

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