2/24/2017

2/24

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Its Here!  THE OPEN!

We will put our Back squat Maxes on hold one more cycle.

Today we do 17.1

20min Cap
10 DB Snatches
15 Box Facing Burpee Overs
20 DB Snatches
15 BFB Overs
30 DB Snatches
15 BFBO
40 DB Snatches
15 BFBO
50
15
RX 50/35, Scaled 20/10

For those doing the In-House, we will be scoring this for time completed.  If you are unable to finish in the 20 min limit, then every rep left undone, will be added on as one additional second to the 20 min timeframe.  
For Scaled movements, if the athlete chooses to do Step Ups, then a 4 min Penalty will be added on to the score.  If the athlete chooses to use the lighter weight, then a 4 min penalty will be added to the score as well.  For example, if you finish all but the last 15 reps of the workout when the clock strikes 20min, and you used scaled weight and did step ups, your score would be 28:15.  8 min for the scaled movements, and 15 sec for the uncompleted reps.

Remember when judging, avoid buddy judging and bro reps.  Enforce standards emphasized by the coach, and make sure to properly score and mark the scorecards.  Scorecards must have the In House score figured out.

Have fun!

Trevor Belline