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02/24/2017

24
Feb

02/24/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

8 Quadraped Thoracic Twists each side

20m Inch Worm

8 Dive Bombers

8 Shoulder Taps

2 x (8 High Pulls

8 Squat Jumps

20m Overhead Carry)

2 x (10 Alternating Dumbell Snatches

5 Burpee Box Jump Overs)

Metcon

CrossFit Games Open 17.1 Scaled (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: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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