Friday 3.17.17

Buy in: 10 reps cat/camel, side-lying bridges, ghd situps, supermans, hip thrusts. Mobilize.

CrossFit Open Workout 17.4:

(copied and pasted from

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Mike Alley