01/28/2019 - Sweat Panda CrossFit

01/28/2019

WOD

Jan 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 min

3 Rounds

5 Single Arm DB Press + Windmill/Arm

10 Band Good Morning

40 Plyo Skier

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

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

2 min/side

Roll/Smash Calves

:90 sec/side