Friday, March 17, 2017

17.4 Deadlift, Wall Ball, Row

Friday, March 17, 2017

West Metro CrossFit

Coach Sol - (9:00 AM) - 5 of us including, Ben, Chris, Meghan, Christy and me

Warm Up

400m Run, WMCF dynamic warm-up, deadlift technique


13 minute AMRAP

55 Deadlift (225 Rx, 135 Sc)
55 Wall Ball Shots (20# ball, 10' Rx, 9' Sc)
55 Calorie Row
55 HSPU or Hand Release Push-ups

I ended up doing this one scaled and got 162 reps.  I finished the deadlift in 3:58 and the wall ball shots in 8:54.  I thought I was on track to finish the row, but did not have it in me, coming up 3 calories short.  I am very pleased with the effort.

17.4 is a repeat of 16.4.  Last year I did finish the row.  I finished the deadlifts at 3:30, and the wall ball shots at 8:36, and just got the calories at 12:56.  Consider that I trained on my own for the majority of last year, dropping off a few calories is not too shabby.

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