BREAKING CROSSFIT NEWS – Dave Castro Announces CrossFit Open Workout 17.4!

CrossFit Open workout 17.4 is here!

CrossFit Open workout 17.4 is…

A repeat of last year’s workout 16.4!

CrossFit Open Workout 16.4

The Crossfit Open WODs are the first hurdle in qualifying for the Crossfit Games. A great way to assess if you’re competition material.

The CrossFit Open Workout 16.4: an AMRAP including When rowing for calories is the recovery part of a WOD, you know you’re in for some fun.  

Instructions 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

Score

The reps you performed within the 13 minutes are your score. This workout includes tie-breaks; note the time after which you finished rowing. In case two athletes have the same amount of reps, the person with the lower tie-break scores higher. (Count the elapsed time)

Scaled version of the CrossFit Open Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

For more info on the open, check out these articles:

Athletes Competing in CrossFit Open Workout 17.4 Announcement – Brenda Castro

Athletes Competing in CrossFit Open Workout 17.4 Announcement – Brooke Wells

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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