WOD
CrossFit Games Open 16.4
As many reps as possible in 13 mins of:
55 Deadlifts (M: 225 lbs, W: 155 lbs)
55 Wall balls (M: 20 lbs, W: 14 lbs)
55 Calorie row
55 Handstand push-ups

**If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Cash Out:
Banded hamstring stretch – 3 minutes per side

STRENGTH
A. Complete 5 rounds of:
5 Elevated Australian pull-up
5 Weighted stationary dips
*Rest 1 min in between rounds

B. Hammer curls 4 x 12

C. Core
Complete 3 rounds of:
50 Flutter kicks
25 Kettelbell Russian twists

Holiday Schedule

December 19th – 30th – NO Fundamentals
December 19th – January 2nd – Teens will have class at 9:30am Monday/Wednesday/Friday
Saturday, December 24th – CLOSED
Saturday, December 31st – CLOSED

*All adult CrossFit classes will run as usual December 19 – 30 with the exception of being closed on December 24th and 31st.