Crossfit Open 17.4
RX:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155/225
55 wall-ball shots, 14/20 to 9ft/10ft target
55-calorie row
55 handstand push-ups
Scaled:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95/135
55 wall-ball shots, 10/20 to 9ft target
55-calorie row
55 hand-release push-ups
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Power Clean 10 Front Squat 10 KB Box Step up 10 Cal Row Rx Bar 135/95 KB 53/35 RX+ Bar 155 KB…
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
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