Announcements
Camo/USA THEME for the first week of the OPEN!
If you are signed up for the open or plan to sign up and are doing the workout at a class time. Partner up with another that is doing it and judge each other.
CrossFit 417 – CrossFit
Warm Up-C-1 (No Measure)
30 Second Wall Run
10 Box Step Overs
10 Squat Jumps
10 Ring Swings
30 Second Wall Run
12 DB Muscle Snatch
12 DB Suitcase Deadlifts
Warm-up E-1 (No Measure)
3 Rounds
1min Row or Jog
40s Passive Ring Hang
20s Sandbag or Dball Hold
8 Squat Jump to Pullup
3 Reverse Sumo Inch + Pushup
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes