Sign up for the CrossFit Open and Friday Night Lights!
Tune in at 8.00 p.m. EST for the CrossFit Open WOD 17.1 announcement!

Click HERE at 8.00 p.m.!



Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up: 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches)

2. Technique Review: The Dumbbell Snatch (5 min)

With a 28 minute clock:

  • AMRAP :30 Box jumps
  • Rest :30
  • AMRAP :30 Shuttle Runs
  • Rest :30
  • AMRAP :30 DB Snatch
  • Rest :30
  • AMRAP :30 Double unders
  • Rest :30

*score is total reps per movement. If you plan on doing Friday Night Lights use today as an active recovery day or adjust your volume each interval as needed to feel fresh for tomorrow.

LIII: 30/24” box, Calorie Assault bike for shuttle runs, 50/35 DB LII: 24/20” box, DB Snatch weight as appropriate LI: box step ups, practice double unders, DB snatch weight as appropriate. Rest as needed.

Have fun!