3 x 30 second: Pallof holds (both sides)   EMOTM x 20 1 - 50m Sled push 2 - 200m Run 3 - Rope Climb 4 - Handstand Hold 5 - GHD Sit ups *Use as active recovery if you are competing in 17.5 tomorrow. *Choose your weight for the sled push. If you...

:5 to find: Max consecutive double unders   For time: “Fast & Heavy” 21 DB Thrusters 400m Run 18 DB Thrusters 400m Run 15 DB Thrusters 400m Run *DB’s = AHAP *Note: this was CrossFit HQ’s first ever WOD posted on 2/10/2001   *After class extra credit accessory work: 3 x 10 Banded Clams 100 Glute bridges ...

CF OPEN 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 Scaled: Men deadlift 135 lb....