FRIDAY 2-24-17

FRIDAY NIGHT LIGHTS

POTLUCK &  BYOB

2017 CROSSFIT OPEN HAS BEGUN

* REGISTER

* pick crossfit high Impact (as your affiliate)

* upload your score asap you can change if you decided to redo it before deadline but atleast u have your score

* it is your responsibility to upload your score. Your affiliates job is to  verify it.

* IT IS NOT YOUR AFFILIATES JOB TO CALL OR REMIND YOU.. WE ARE ALL ADULTS!!

LETS  GOOOOO👏🏼👏🏼👏🏼👏🏼💪🏼

 

 

 

WARM UP
5 min Cardio
Row
Run
Then 3X
10 Spider-Man push up
10 step ups
10 SHPT
10 goodmorning
Mobility
20 sec shoulder each arm
20 sec calf stretch each leg
1 min Thoracic stretch
1 min couch Stretch each leg

Workout 17.1
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
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
SUBMIT SCORES ▸
Deadline: MON, FEB 27, 5 PM PT

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