Sunday, March 20, 2016

Monday, 21 March


CrossFit Open WOD 16.4

13 minute AMRAP
55 Deadlift (155/225)
55 Wall Ball (14/20# to 9/10' target)
55 Calorie Row
55 HSPU

Heats begin at 4:20 and run every 20 minutes until 6:40.  Send your heat requests!

If you do not intend to complete CF Open WOD 16.4:

Run 1 mile.  Every 400m, complete 20 push-ups and 20 jumping lunges.

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