March 8, 2017

Wednesday 170308

3 RFT: 
-Run 200m
-10 R Arm Dumbbell Snatches (from Floor) 45/25lbs RX+ 50/35 MRX 40/20 or 10 R Arm KB Snatches (from Hang) 24/16kgs RX+ 32/24 MRX 20/12kgs or 10 Barbell Power Snatch 115/75 RX+135/95 MRX 95/65
-10 Over Bar/Lateral Burpees
-Run 200m
-10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang) or 10 Barbell Hang Power Snatch
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18

Immediately When Finished from WOD

REST 1min annotate time THEN

-1mile Run for Time

Post time for WOD and time for “finisher” to responses.


CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD