March 18, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 goes down today at 10:30! Don’t miss out on the fun!! #earlybirds #nightowls #week4faceoff[/creativ_alertbox]



1 Round for Max Reps

3 minutes Deadlifts 225/155lb
3 minutes Wall Ball Shots 20/14 to 10’/9′
3 minutes Row for Calories
3 minutes Handstand Push-Ups

Workout Notes: Today’s workout is a take on 17.4, the 4th workout in the CrossFit Games Open competition and a repeat from last year. You will spend 3 minutes at each movement working for max reps.  Choose a deadlift weight that you can do 5-10 reps at a time with.  If you do not have HSPU yet the scale today will be a hand release strict push-up from your knees or toes.

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