Friday

24
Feb

Friday

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

3 Pike to Push-Ups

6 Alt. DB Hang Snatch (hang to knee height)

9 Box Step Overs*

*For the BSO…practice stepping across the box and feeling out the turn / step down / return up. **If any athletes need additional shoulder prep, make sure to take some time while reviewing the workout or going over the standards to continue to open the shoulders w/ PVC passes or arm circles/crosses.

Workout

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Workout Option

Metcon (AMRAP – Rounds and Reps)

“NON-OPEN OPTION”

AMRAP x 15 MINUTES

9 Hand Release Push-Ups

12 Alt. DB Snatch (50/35)|(35/20)

15 Box Jumps (24/20)

(Score is Rounds + Reps)