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.
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