MARCH 17, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

It’s GO time nr. 4!! 

Open Night Friday’s at CFFB with Coach Rob and Jordan!
-The morning and noon classes will run as normal classes today.
-Open Night Friday’s starts at 4:30pm – 7:30pm. 
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

 

17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155

55 wall-ball shots, 20lbs to 10-ft/ 14lbs to 9-ft

55 calorie row

55 handstand push-ups

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