Phone: 516-855-7348 | Email:

Saturday, March 18, 2017

* Show your support for St. Baldrick’s and wear green today! We will be collecting donations during the CrossFit Open Workout 17.4!!!

All funds raised will be contributed to our Team Page for St. Baldrick’s. Click here to donate!

A: Warm Up
2 sets
10 Good Mornings
10 Press
10 Front Squats
12/10 Calorie Row

Spend 5 minutes mobilizing. Ask a coach if you need assistance.

B: Prep
2-3 sets
6 Deadlifs
6 Wall Balls
3 Handstand Push Ups

C1&2: rest

D: CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups

Men use
Deadlift 225
Wall Ball 20/10 ft.

Women use
Deadlift 155
Wall Ball 14/9 ft.

Please click here for additional standards based on age.
We will run multiple heats if needed during class.

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