Friday, 30 December

WARM UP

DEADLIFT

4 X 3 @ 83% on 3:00

“CrossFit OPEN WORKOUT 17.4”

AMRAP 13

• 55 Deadlifts 225/155 lbs
• 55 Wallballs 20/14
• 55 Calorie Row
• 55 Handstand Push Ups

*****Additional Work*****

Hang Power Clean, Build to a 3RM (before)

4 Rounds for time, time cap 12 mins

• 25 GHD Sit-Ups
• 4-3-2-1- Rope Climbs