2017 CrossFit Open Workout 17.1

February 24 2017

CrossFit ABF – CrossFit Personal Training


The OPEN Workout is today but Buddy Brawl is tomorrow! Come out to Tecnica Saturday morning to support Dan and Joey! <3 Also, join us at Finnley's tonight after the WOD for some dranks to celebrate Jackie's 35th birthday!

Warm-up

Warm-up (No Measure)

Start warming up as you come in. We will stagger the heats.

PRIMER:

4 Min AMRAP

Row 200m

10 Burpees

Max WBS w/ remaining time 20/14lbs

Metcon

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

Metcon

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

Strength

Metcon (4 Rounds for reps)

4 Rounds:

1:00 On 3:00 Off

Max Back Squats in 1 set @ 70% of your 1RM.

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