Workout of the Day

WOD Friday 3/17/17

AMRAP 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Rx’d: (Ages 16-54)
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: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target
and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target
and push press 65 lb.

Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push
press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push
press 45 lb.

If you have registered for the Open, you will be provided a judge (and scorecard) during the following times:
Friday Night Lights: 4-7PM
Saturday AM: 745-845AM and 10-11AM

If you did not register for the Open, you are welcome to participate and do the workout during these times. However, please give priority for heat times to those that have registered.

If you would like to judge (we would love to have you!), we ask that you review the movement standards, weights, and rep scheme for each division for the workout prior to Friday Night Lights.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443