Friday, March 17th 2017

Crossfit

OPEN WOD 17.4

*A repeat of 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Go to games.crossfit.com for movement standards and scaled/masters versions of the workout

Metcon class 

8 rounds. Rest exactly 1 minute after each round.

6 pullups-10 plate burpees-14 OH plate lunges-30 double unders.