Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row (EZ Pace)

6 Push-Up + Alt. Groiner

8 Wall Ball Push Press**

10 Alt Wall Ball Single Leg RDL

**Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

:30-1:00 Handstand Hold

10 Slow Barbell Good Mornings

1:00 Row*

*Increasing efforts each round. Start EZ, increase to Hard.

(No Measure)

Workout

OPEN 17.4 (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

55 Wall Balls (20/14)|(14/10)

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (100/70)|(70/55)

KG WB: (9/6)|(6/5)