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