Friday WOD 2/24/17 – CrossFit Ridgecrest

We will be having our first Open Friday Night event tonight at 5:30. There will be a potluck after the WOD so bring a dish and some drinks to share. Hope to see everyone there!

Warm Up:

Tabata:
Jumping Squats
Plank Hold
KB High Pulls
Push Ups

WOD:

CrossFit Open WOD 17.1

For time: (20min Time Cap)
10 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
20 Alt. DB Snatches
15 Burpee Box Jump Overs
30 Alt. DB Snatches
15 Burpee Box Jump Overs
40 Alt. DB Snatches
15 Burpee Box Jump Overs
50 Alt. DB Snatches
15 Burpee Box Jump Overs

RX: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2017