17.4 is………(just say it)…….(SAY IT)……16.4

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

Yoga/Mobility

Pigeon Pose

Yoga Squat Hold

Hamstings

Warm-up

Warm-up (No Measure)

7 Minutes Empty Bar

6 Burpees

6 Deadlifts

6 Behind the Neck Push Press

6 Good Mornings

6 Lunges

WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#