Open WOD 21.2

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

2 Rounds:

30 Jumping Jacks

15 Good Mornings

10 Air Squats

5 Spiderman Lunge and Reach

30 Jumping Jacks

5 Inch Worms

10 Boot Strappers

5 Jumping Squats

SPECIFIC WARMUP

6 Box Step Overs (low box)

10 DB Deadlifts

3 Box Jump Overs (low box)

10 DB Deadlifts + High Pull

3 Burpee Box Jump Overs (low box)

10 DB Push Press

6 Box Step Overs (workout height)

10 DB Snatches

3 Box Jump Overs (workout height)

3 Burpee Box Jump Overs (workout height)

BUILD UP

6 DB Snatches (moderate weight)

3 Burpee Box Jump Overs

6 DB Snatches (workout weight)

Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here