Nov 16, 2018

16
Nov

Nov 16, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Open WOD 16.4&17.4 ForTime

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

The Open calls for a 13min time cap as an Amrap, but we are just going to run through this for time and with a 20Min cap

Competitor

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale weight as necessary to be able to get at least 5 reps each round. Use any method of pull-up