CrossFit Open WOD 16.4
13 minute AMRAP of:
55 deadlifts 225/155
55 wallball shots
55 Calories on rower
55 HSPU
CrossFit Open WOD 16.4
13 minute AMRAP of:
55 deadlifts 225/155
55 wallball shots
55 Calories on rower
55 HSPU
20 minutes for quality:
4 HSPU
5 strict pull-ups
6 pistols
7 good mornings 95/65
For time:
3k row
then,
200 reps (complete using: air squats, push-ups and sit-ups)
then,
100 double unders.
20 minute AMRAP of:
200m run
20 walking lunges
20 wallball shots 20/14
Mystery Monday
RX:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
4 RFT:
25 Air Squats
25 KB Swings 24/16 kg
25 Box Jumps 24/20 (jump or step)
25 SDHP 24/16 kg
12 minute AMRAP of
200m run
5 hang snatch 135/95
10 TTB
15 minute AMRAP of:
5 burpees
6 OHS 135/95
7 dips
“DT’
5 RFT:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push-jerks 155/105
Bonus: Tabata: hanging L-sit