17.4 is…16.4…here we go athletes!
Due to the measuring and marking for the HSPU, we will run heats every 20 minutes. Contact us to get your heat assignment! Come in early to warm up, get a hspu measurement on the wall, be ready to go at the 3…2…1….GO!
Visitors are more than welcome! Just go to our website to fill out your online waiver and pre-purchase your pass! http://www.lahainacrossfit.com/rates
We will run heats of 5 athletes (any combination of divisions)
Friday 10AM, 10:20AM, 10:40AM
Friday 5PM, 5:20PM, 5:40PM, 6:00PM, 6:20PM
Saturday 9AM, 9:20AM, 9:40AM
Monday 10AM, 10:20AM, 10:40AM
WOD:
#17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155lbs)
55 wall-ball shots (20/14lbs)
55-calorie row
55 handstand push-ups
Scaled Version (for class) :
55 deadlifts (135/95lbs) **BeachFit will do KB Deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups
CASHOUT: (10 min Cap)
5-10rds of
10 Strict Shoulder Press (65/45lbs) Scale to 45/35 *Presses should be unbroken
10 Ring Rows (Change grip each round, Palms facing, Elbows high and out, and Underhand grip)
