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