CrossFit WOD, March 1, 2024 | CrossFit Alabaster

CrossFit – Fri, Mar 1

Warm-Up

PARTNER WARM-UP

IN TEAMS OF 2…

2 ROUNDS*

30 Mountain Climbers

10 Alt. DB Deadlifts

5/5 DB Strict Press

*While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each.

Into…

AMRAP x 5 MINUTES*

5 Burpees

10 Lateral Hops Over DB

10 Alt. Hang Snatches

*While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch.

Workout – Performance

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
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

F: 35lb dumbbell
M: 50lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?division=19

Workout – Fitness

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

F: 20lb dumbbell
M: 35lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?scaled=1&division=19