CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

3/18/17 OPEN WOD 17.4

March 17, 2017

 Warm-up

 

10 Cal Row

10 Empty Barbell Deadlift

10 Air Squats

10 Push-ups

 

(Rest:60)

 

10 Cal Row

8 Deadlift @ 50% of your 17.4 weight

6 Wall Balls

? Your first set of HSPU (whatever your first set will be in the workout, perform it here)

 

(Rest:60)

5 Cal Row

5 Deadlift @ 75% of your 17.4 weight

5 Wall Balls

? Your second set of HSPU (whatever your second set will be in the workout, perform it here)

 

4 Cal Row

4 Deadlift @ 100% of your 17.4 weight

4 Wall Balls

? Your third set of HSPU (whatever your third set will be in the workout, perform it here)

 

(Rest 5-8 min and get after it)

 

Share on Facebook
Share on Twitter
Please reload