CROSSFIT

PRE WOD

3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*

*Increasing efforts each round. Start EZ, increase to Hard.

(No Measure)

OPEN 17.4

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

SPARK

STRENGTH

E2:30
Squat for load:
6-4-2-6-4-2

8/8 s/a Bottom up KB scap floor press

I SQUAT THE RUNS

FOR TIME
21 Goblet Squats (100/70)|(70/53)
400m Run
15 Goblet Squats
200m Run
9 Goblet Squats
100m Run

(Score is Time)

POST WOD

3 SETS FOR QUALITY
10 Cat/Cows
12 Arm Haulers
15-20 Banded Glute Bridge-Up

(No Measure)