Super Saturday

CrossFit Open Workout 24.1

21 dumbbell snatches, arm 1 (50/35#)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Team Rugby Session @ 9 am

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press 3x10

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WOD: 10! of

DB Floor Presses,

Lateral Burpees over DB's

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 banded pull through,

10 Banded lat pulldowns,

10 Spider pushups,

10 mountain climbers

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WOD: OTM x 40 minutes:

minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row

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Endurance: Meet at ECF @ 530 am

Same as main WOD