Friday

Happy Friday 

Warm Up:

2 Rounds 

10 Burpees 

15 Calories Assault Bike 

24 Walking Lunges (holding DB's 30/20#)

WOD:

Technically Still Open Gym.... but to get ready for the CrossFit Open which is coming up fast... try one of these old Open wods! 

Or ... go for a run... lift Something heavy.... Create your own workout! 

Option 1: 

Open 17.5 

10 Rounds for time of:

9 Thrusters (95/65#)

35 Double Unders 

Option 2:
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 use 35-lb. dumbbell and 20-in. box

**Running club meeting 7am tomorrow morning! Then workout at 8am!