MetCon:  CF Open 16.4

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 (scale: Push Press 75/55)

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

 

ENDURANCE WOD

4 Rounds for Time
400 m Run
30 Slamball
20 Calories Row
10 Goblet Lunges w/ Slam ball