Friday

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Jumping Jacks

into…

AMRAP x 4 MINUTES

4 Alt. DB Snatch

4 Smooth Burpees

4 Box Jumps Over

*In DB Snatch — focus on extension through the middle and fast punch!

**In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)!

***In the BJO — focus on solid landing and smooth turn on top of the box!

Workout

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806