Alternate:

a1) RNT Reverse Lunge
3 x 8-10 reps, rest 20''

a2) Lateral Box Step-ups
3 x 8-10 reps, rest 20''

3-4 rounds:

20 strokes on the Rower, damper at 10
5 shuttle sprints, 10 m between stops
20 Walking Lunges

rest 3-4 min

Shoulder Press
5 x 7

No legs, only arms!

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Post five heaviest successful sets

Metcon FT

12-10-8-6-4-2 reps of
SA KB Thruster 24/16 kg
Chest-to-bars

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Thrusters: Change arms halfway

AMRAP 3 min

Strict pull-ups, start with max set
Pronated grip

3 x 12 rep, 2 min rest

CrossFit Games Open Workout 17.4. (and 16.4.)

13 min AMRAP:

• RX (Ages 16-54)

55 deadlifts 102/70 kg
55 wall-ball shots 9/6 kg @ 300/275 cm
55-calorie row
55 handstand push-ups

-

• Scaled (Ages 16-54)

55 deadlifts 61/43 kg
55 wall-ball shots 9/6 kg @ 275/275 cm
55-calorie row
55 hand-release push-ups

2 sets:
6 rounds:
20s ON / 20s OFF (4min):
HS Hold (against the wall)

• Rest 3min btw sets

2 Rounds For Time:
10 @34/25kg or 60-65% 1RM Power Snatch
8 @43/30kg or 65-70%
6 @52/38kg or 70-75%
4 @61/43kg or 75-80%
2 @70/48kg or 80-85%
- Rest 3-5min and then repeat

The goal is to cycle these or perform fast singles.

5 min amrap
7 HSPU
21 Double under

5 min rest

5 min amrap
8 Db snatch (22,5/15)
21 Cross over

5 min rest

5 min amrap
1 Rope climb
8 Devil’s press (22,5/15)