By Matt Posted On December 22, 2017 Categories : WOD

22/12/2017

CrossFit Euphonic – CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Core Complex 3

As many reps as posdible of:

1 Hollow Hold

1 Superman Hold

1 Ab-tuck

1 Hollow Hold

1 Superman Hold

2 Ab-tucks

Continue adding 1 rep each time…

Your set ends if you touch the floor or hold your legs for longer than 1 second.

Straight-arm Strength (No Measure)

Three rounds, for quality:

10 Banded Pull-downs

10 Reverse Snow Angels

10 Plate Lowers

10 Straight arm pull backs

10 Banded Face Pulls