Friday, March 17, 2017


Friday Open WOD 17.4!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

FRIDAY
Mobility & Warm-up

Deadlifts [Video]
Wall Ball Shots [Video]
Handstand Push-ups [Video]

Conditioning
CrossFit Open WOD 17.4
Rx:
AMRAP in 13 Minutes:
• 55 Deadlifts (#225/155)
• 55 Wall Ball Shots (#20/14; 10ft Target/9ft Target)
• 55 Calorie Row
• 55 Handstand Push-ups

Scaled:
AMRAP in 13 Minutes:
• 55 Deadlifts (#135/95)
• 55 Wall Ball Shots (#20/10; 9ft Target/9ft Target)
• 55 Calorie Row
• 55 Hand Release Push-ups

17.4 Workout Standards

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