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TFR CrossFit Friday WOD – Open WOD 17.4 – 3/17/17


TFR CrossFit Friday WOD – Open WOD 17.4 – 3/17/17

For everyone attending the activities in honor of Coach Richard we will announce his special CrossFit workout at 6:30pm! Also remember to bring your white candles!

This weeks open WOD….makes me wonder why I even try…lol….Well it’s because I’m a TFR CrossFitter! This is a good time to look back at your scores from last years open WOD 16.4…see if those GAINZ have kicked and annihilate your old score!

Workout 17.4

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

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