WallBalls

Hoodwinked

Spend 10-15 min going over clean and jerk technique work. Clean and Jerk Every 2 minutes for 16 minutes complete 2 reps. Start around 65% and increase across the 8 sets Amrap 7: 6 T2B 12 wall ball (20/14) 24 double unders video courtesy of Hook Grip

Gut Check

AMRAP- 4 min 25 Hang Cleans (115/85) 25 Wallball Shots (20/14) 25 cal row —rest 4 min— AMRAP- 4 min 20 Hang Cleans (115/85) 20 Wallball Shots (20/14) 20 cal row —rest 4 min— AMRAP – 4 min 15 Hang Cleans (115/85) 15 Wallball Shots (20/14) 15 cal row

CF Open Workout 17.4

CrossFit Games Open 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 *Movement varies by division

Alley-oop

Warm up: coaches choice For time: 27-21-15-9 Wall ball 50 double-unders Cash out: 3 sets of: 20 medball sit ups 25-30 sec handstand hold