CrossFit Open workout 17.4 is…
A repeat of last year’s workout 16.4!
CrossFit Open Workout 16.4
The Crossfit Open WODs are the first hurdle in qualifying for the Crossfit Games. A great way to assess if you’re competition material.
The CrossFit Open Workout 16.4: an AMRAP including When rowing for calories is the recovery part of a WOD, you know you’re in for some fun.
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
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
Score
The reps you performed within the 13 minutes are your score. This workout includes tie-breaks; note the time after which you finished rowing. In case two athletes have the same amount of reps, the person with the lower tie-break scores higher. (Count the elapsed time)
Scaled version of the CrossFit Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
For more info on the open, check out these articles:
Athletes Competing in CrossFit Open Workout 17.4 Announcement – Brenda Castro
Athletes Competing in CrossFit Open Workout 17.4 Announcement – Brooke Wells
The post BREAKING CROSSFIT NEWS – Dave Castro Announces CrossFit Open Workout 17.4! appeared first on BOXROX.
