WOD
Strength
E3.5M x 6 sets:
– 3 bench press w/ :3 pause at chest
(try to complete all sets at the weight you ended at last week or go up if able)
-10 DB lat pull overs
-12 Banded face pulls
MetCon
CrossFit Games Open 17.1 (RX)
For time:
10 alt db snatches
15 burpee box jump-overs
20 alt db snatches
15 burpee box jump-overs
30 alt db snatches
15 burpee box jump-overs
40 alt db snatches
15 burpee box jump-overs
50 alt db snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 (Scaled)
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)