03/17/2017

2017 CF Open wk 4. Be sure to 
register on the games site & 
submit your score by Monday
March 20th!

All Friday classes throughout 
the Open will do the Open 
workout. We're adding a rolling 
start Friday nights starting at 
4:30pm. Come & get it...

03-17-2017
CrossFit Open Workout
17.4 

METCON:
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*

VARIATIONS:
Rx’d: (Ages 16-54)
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

Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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.

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

Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

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.



                										
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