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CrossFit – Fri, Mar 1

    Train West Van – CrossFit

    Warm Up (No Measure)

    3 Rounds

    0:30 Machine of Choice

    [increase pace each round]

    10 Alternating Standing Toe Touch

    0:30 Banded Overhead Stretch/Side

    0:20 Plank Squeeze

    20 Banded Good Mornings
    Get with partner for Heats / Counting / Judging

    WOD is 15:00, aiming for 5:00 Turnover

    WOD (Time)

    CrossFit Open 24.1

    For Time:

    21 Dumbbell Snatches, Arm 1

    21 Lateral Burpees over Dumbbell

    21 Dumbbell Snatches, Arm 2

    21 Lateral Burpees over Dumbbell

    15 Dumbbell Snatches, Arm 1

    15 Lateral Burpees over Dumbbell

    15 Dumbbell Snatches, Arm 2

    15 Lateral Burpees over Dumbbell

    9 Dumbbell Snatches, Arm 1

    9 Lateral Burpees over Dumbbell

    9 Dumbbell Snatches, Arm 2

    9 Lateral Burpees over Dumbbell

    [RX 35/50lbs]

    [Masters 55+ / Scaled 20/35lbs]
    If Capped – Score is 15:00 + Add Number of reps complete in Comments