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  • Writer's pictureCoach Rob

WOD for Friday 240301

Welcome to OPEN WOD 24.1!!!


First, we encourage everyone to come out to the evening classes and our Friday night lights 24.1.


If you have not signed up for the open yet and/or you are unsure if you will want to, come and do it anyway. You can decide as late as Monday at 5 PM whether or not you want to do it and sign up for it.

Doors will open around 4 o'clock and the first heat will start around 430. We will try to wrap things up as close to 630 as we can.


You can come when you can and leave when you want. Bring your friends and family to cheer you on!


We will need help judging. So please plan on helping either before or after your WOD.


If you are doing your work out during the evening classes, make sure you find the whiteboard and sign up for a heat time to jump in on.

Most importantly, remember, we are all here to have fun and get more fit. Be kind to your judge, even when they no-rep you.


When you judge, your job is to be impartial and strict. Call a spade a spade and move on. The standards of the movements put forth by CrossFit need to be maintained to preserve the integrity of the competition, not only on our local level, but on a worldwide level. Everyone will hear and understand more about this from the briefings we will do prior to the workouts.


So, come, have fun, go hard, enjoy, and go home.


See you there!!


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

Time cap: 15 minutes



Scaled

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


*Time cap: 15 minutes

35/20-lb dumbbell


There is an additional Scale available if needed





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