Saturday, March 18, 2017

Our free class is at noon today! Anyone who’d like to try CrossFit for the first time is welcome!
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CF Open WOD 17.4 is CF Open WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts, 225/155
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
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.