Thursday, March 17, 2016

Don't forget to login and watch the live announcement of 16.4 tonight at 8 p.m.
The first- and third-ranked women at the 2015 Reebok CrossFit Games, Katrin Davidsdottir and Sara Sigmundsdottir, will perform the workout at Schriever Air Force Base in Colorado Springs, Colorado.

Arm/Leg Swings
250m Row
2:00 in the bottom of Squat
2x10 of:
10-15 Hanging Knee Raises
10-15 DB Straight-leg Deadlift
10-15 Wallballs (light)

100m Row
Take up to 5 attempts
Set rower to countdown from 100m
Post 1/10th's of seconds

Row 1000m
9-15-21reps of:
Deadlifts 205/133#
Wallballs 20/14#
Row 1000m
Scale row to 500m
Rx+ =245/163#

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