MO Mondays


CrossFit Denham Springs – CrossFit

If you need to complete or redo 16.4, today is the last day. All scores have to be put in the system before 7:00pm. if you are attending any of the evening classes, we will be running heats after the 4:30 class finishes up the WOD.

There WILL BE NO CLASSES this Friday during the day, but Friday Night Lights will be going on as planned Friday Night.

Deadlift (3 sets of 20 TNG @30%)

These reps need to be the prettiest reps of your life.

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Metcon (Time)

21 Power snatch (115/75#)

15 Cal Bike – SPRINT

9 Burpee pull-ups

*Rest 2 minutes then repeat 1 more time

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