Friday - 3/17/2017

Warm Up:

15 Cal Row

15 Banded Goodmornings

15 KB Swings

10m Lunge + Pulldown Squat

10m Lunge + Jumping Squat

10 Wall Balls

10 Russian KB Swings, heavy

Deadlift review/Warm Up to workout weight

*those expecting to get to the HSPU can warm up those on their own, don't do more than 5 total or so

 

Metcon: CrossFit Open 17.4 = 16.4

13 min AMRAP

55 Deadlifts

55 Wall Balls

55 Cal Row

55 HSPU

Rx: 225/155, 20/14 to 10/9', HSPU

Scaled: 135/95, 20/10 to 9', hand release push-ups 

Teen 14-15, Rx: 135/95, 14/10 to 9', HSPU 

Teen 14-15, Scaled: 95/65, 14/10 to 9', hand release push-ups 

Masters 55+, Rx: 185/125, 20/10 to 9', Push Press 95/65 

Masters 55+, Scaled: 135/95, 14/10 to 9', Push Press 65/45