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2317 open prep surprise mf 16.4

3
Feb

2317 open prep surprise mf 16.4

J5 CrossFit – CrossFit

Warm-up

5 min light row / run/ jog/ bike/ ski

Mobility

band hamstring

glute stretch

quad roll

Specific warm up

go through 3 rounds slow and 1 round fast so 4 total with break in between of

5 dead lift

5 wall ball

5 cal row

5 hspu

if that is to much scale it to your needs

spend 10 min warming up

CrossFit Games Open 16.4 (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 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Extra Credit

1- build up to 75% of power clean nad take 5 sets of 5 reps tng

2- emom 10 min

min 1 8 dips

min 2 10 strict ring rows

3- bike 10 min slow steady