WOD – Tuesday 21 February 2017

  • STRENGTH:
    Overhead Squats
    12-12-12 @ 65% of 1RM
  • METCON:
    Crossfit Open 16.4
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts 100/60
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

  • CFP LITE:
    13min AMRAP:
    25 Medball cleans
    25 Squats
    25 Kb swings
    25 Push ups
  • CFP PERFORMANCE:
    3 Rounds
    8 Front Squats @ 80/50kg
    12 Handstand pushups
    400m Row REST 3min
    (REST an extra 2min after last round – 5min total)
    30 Front rack lunges for time @ Same as above weight
    *Every drop: 15 cal Row
  • CFP +:
    Bar muscle-ups