17
Mar
Late night posts!
Big thanks to CrossFit Sonora for hosting us tonight! We had a blast – loved the Irish music:) Due to the late night festivities, we will be pushing classes back until 10am tomorrow morning. You can sleep in a little later and make the slow roll in to the gym to complete or redo 17.4.
Hope your Friday was great!
Workout of the Day
17.4 AKA 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb./10lb. ball to 10-ft./9-ft. target
55-calorie row
55 handstand push-ups
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135/95 lb.
55 wall-ball shots, 20-lb./10lb. ball to 9-ft. target
55-calorie row
55 Hand Release Pushups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.