For time:10 dumbbell snatches 50/35

15 burpee box jump-overs 24/20

20 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

On the dumbbell snatches, you must alternate arms. You must come to full extension before lowering the dumbbell. You may not use your other arm/hand to assist in any way (no touching). All Rx divisions are required to jump with the exception of 55+. The burpee box jump is facing the box. 

For full rules go to games.crossfit.com

The CrossFit Open 17.1 WOD is released tonight at 8pm!

Prove your fitness!  Register at games.crossfit.com

Come on out Friday at 5pm to compete.  Be prepared to also judge and bring snacks!

SWEAT FIT ALL CLASSES:EMOM 12 MINUTES:

Minute 1: 12/10 Cal Bike

Minute 2: 8 Burpee over Parallette 

Minute 3: 8 Tire Flips 
Rest 3 Min
EMOM 12 MINUTES:

Minute 1 250/150m Row 

Minute 2: 8 NOPUBBJO 24/20 

Minute 3: 10 Goblet Squats 50/35 
Rest 3 Min
EMOM 12 MINUTES:

Minute 1: 5 WB + 100m Med Ball Run 

Minute 2: 30 DU 

Minute 3: 10 Ball Slams

Bootcamp:

Circuit Training

CrossFit:

“Cameron”

In a team of 2 for time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps, 24-in. box 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball “2-fer-1s”, 20-lb. ball 50 sit-ups 15-ft. rope climbs, 5 ascents Post time to comments.