Open 17.1

                           2017

Warmup:

3 rounds:

10 Samson Stretches

10 pass thru

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3

weighted ring dips 
or

bench press

 Workout: 17.1 

For time

10 dumbbell snatches, 50/35

15 burpee box jump-overs 24/20

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

Time cap: 20 minutes

Finisher

Interval Rowing

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling