21.2

Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warmup

2 Rounds

30 jumping jacks

15 good mornings

10 air squats

5 spiderman lunges each leg

30 jumping jacks

5 Plank Hold x 5 + pushup

10 x squat jumps

Specific Warm up

6 x box step-up and overs

3 x box jumps

3 x burpee box jump overs

10 x DB Deadlift

10 x DB Deadlift + High pull

10 x DB muscle snatch

10 x DB Power Snatch

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

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

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

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

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here