Warmup
0-3 warm up
bike or row
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up
Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2
Benchmark
OPEN 17.1
20 minute time cap
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12
