FRIDAY 2.24.17 CF OPEN 17.1

Friday Night Lights💥

The 2017 CrossFit Open begins today! Here are some important announcements for tonight and Sunday~
Friday 5:30pm CF Open
Sunday 4:00pm CF Open (Saturday at 11am has been changed to Sunday at 4pm, when more judges are available. Thank you judges and athletes.)

Rules/standards begin promptly at the posted times above (and on our schedule) and all judges and athletes must be present for the start of the briefing.

Athletes will want to show up early to warm up on their own before standards are covered.

OnRamp will be held at 5:00pm today (NOT 5:30) due to the Open.

A GENERAL WARM-UP
1) 2 Rounds
20 Jumping Jacks
20 Side to Side Bunny Hops
20 Clap Jacks
20 Mountain Climbers

TRANSITION AND BUILD UP
3 Rounds
4 DB Snatch (alternating arms, increase load each round)
4 Burpee Box Jump Overs (increase height each round)

B OPEN WORKOUT 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
(See CrossFit Open 2017 for Scaled option.)

C COOL DOWN
Upper Back Roll with DB on chest, 60-90 seconds

OnRamp:
For time:
“Annie”
50-40-30-20-10
Double unders (sub 2x singles)
Sit-ups

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