March 18, 2017

A:Warm Up
Row 30-50 Cals
+
5-10 minutes of line drills
+
Build to 80% of max deadlift
+
3 deadlifts @ workout weight
5-8 wall balls
5-8 Cal Row
1-3 HSPU or HR Pushups
Rest 30-60s x 3

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups