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3.17.17 Friday

16
Mar

3.17.17 Friday

 

Crossfit Open 17.4

 

Mob: FR Traps/Lats x2m + Softball Infras x2m  

 

2 rounds: Shoulder Flexion x10

Band facepulls x15

MB Cleans x10

 

Skill: HS Skill   2×5 Hollow/Superman/Rocks

 

2×3 Wall Walks

3×3 Kipping HSPU

 

WOD: Complete as many rounds and reps as possible in 13 minutes of:

 

Rx:

55 deadlifts, 225/155

55 wall-ball shots, 20/14 to 10-ft. target

55-calorie row

55 handstand push-ups

 

Scaled:

55 deadlifts, 135/95

55 wall-ball shots, 20/14 to 9-ft. target

55-calorie row

55 hand-release push-ups

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