Friday, March 17th

Please make sure you know the movement standards PRIOR to completing and judging this workout. A full description of the movement standards can be found HERE

Tips for 17.4 can be found HERE

Performance 

A) 4 sets of:
Overhead Squat x 5 reps (scale with pvc, band, or in front of wall)
Rest 60 seconds
Toes To Bar x 8-10 reps
Rest 60 seconds
Support Hold On Rings x 15-25 seconds accumulated
Rest 60 seconds

B) 3 Rounds For Reps
3 minute Assault Bike for calories
2 minutes Front Rack Alternating Lunge 95/65
1 minute Max Rep Strict Chinups
Rest 3 minutes

Competition 

A) 3 rounds @ Easy pace
-10 Russian Swings 55/35
-10 Push jerks – 95/65
-10 Row calories
60 seconds

B) 3 sets of:
Deadlifts
3@60%, 3@70%, 3@80%
Rest 2 min

C) 3 sets
4 Deadlifts 225/155 – Game pace
6 Wall balls
7/5 Row calories
2-4 Handstand Pushups – Use this to create rhythm and verify your standards only
Rest 2-4 minutes

D) CrossFit Open 16.4
13 minute AMRAP:
55 DL (225/155#)
55 WB (20/14#)(10’/9′)
55 Cal Row
55 HSPU

-or-

CrossFit Open 16.4 Scaled
13 min AMRAP:
55 DL (135/95#)
55 WB (20/10#)(9’/9′)
55 Cal Row
55 Hand Release Push Ups

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