Friday 160318

 

Letrono CrossFit Custom OPEN Leaderboard - http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Week 4 Spirit Week Theme – 80’s!!! Earn a point for your team by showing up to WOD representing the 80’s OR show up in Spirit at the Friday Night Throwdown and receive 2 points for your team!!

MAKE NOTE that on SATURDAY this WEEK only, there will NOT be a 6a Olympic Lifting Class. Olypmic Lifting will be held at 7a instead!!!!

Saturday schedule 
0700- Olympic lifting
0700- WOD
0900-WOD

Dynamic Warm-Up – Mobility
Prepare for..

WOD: CrossFit Open 16.4

RX:
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

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

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

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