Group Class – Fri, Dec 30

BIO Community Fitness- King George – Group Class

Deadlift (Build to Heavy 3)

Crossfit Games Open 17.4 (AMRAP – Reps)

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

Rx:

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

Double Under Challenge Day 23 (Checkmark)

Banded Rope Practice

2 to 4 rounds for quality.

40x “Speed Singles” w/  HEAVY  Rope  (banded)

Rest 30s

10x “Big Singles” w/  HEAVY  Rope  (banded)

Rest 30s

40x “Speed Singles” w/  MEDIUM  Rope  (banded)

Rest 30s

10x “Big Singles” w/  MEDIUM  Rope  (banded)

rest 30s

60 seconds of Double Under Practice with  MEDIUM  rope  (banded)

rest 60s

60 seconds of Double Under Practice with  SPEED  Rope  (no band)

**rest as needed between rounds