Friday March 17th

WEEK 4, MARCH 16-20, SPONSORED BY ASSAULT FITNESS

Wells vs. Castro

The fourth week of the Open will take us to Cygnus CrossFit in Mexico City, Mexico. 2016’s sixth-fittest woman on Earth and USA Invitational team member, Brooke Wells, will go head-to-head against Brenda Castro, last year’s fittest woman in Mexico.

Strength: Movement Warmup

WOD: 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

METCON:

3 sets of 10 Banded Squat walk, front and back, 3 sets of banded single leg hamstring curls

WOD: AMRAP 15

15 Good Mornings, 15 Push Press, 15 Lateral Burpees over Bar,  200m row