Saturday 170318 – CrossFit Games Open Workout 17.4

  • PCF St. Paddy’s Day Hang Out: What’s better than drinking green beer? Hanging out with your best PCF friends while drinking green beer! Come and hang out with the PCF crew at Four Courts in Courthouse on Saturday, March 18th at 4:30 PM. For more info, check out the invite here!
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.
  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.


Warmup

17.4 RX’d 17.4 Scaled PCF Scaled
AMRAP in 13 Minutes
55 Deadlift (225/155)
55 Wallball (20@10’/14@9′)
55 Calorie Row
55 Handstand Push-up
AMRAP in 13 Minutes

55 Deadlift (135/95)

55 Wallball (20@9’/14@9′)
55 Calorie Row
55 Hand-Release Push-up


AMRAP in 13 Minutes


55 Deadlift (135/95)
55 Wallball (14@9’/8@8′)
45 Calorie Row
55 Assisted Push-up



Post total reps to comments.

One Response to “Saturday 170318 – CrossFit Games Open Workout 17.4”

  1. Dan S March 17, 2017 at 9:16 pm #

    17.4 Masters Rx – 186 reps, tie-break time of 11:09. I didn’t come close to finishing the row (165 reps) doing this in 16.4.

    Break up the reps as much as necessary but get back on the bar/med ball right away.

Leave a Reply