Primus Fitness – PrimusFit
Wod
Extended warmup for Open 16.4
Steady pace 12 minute EMOM
Min 1: 30 seconds barbell good mornings
Min 2: 30 seconds row
Min 3: 30 seconds squats
Min 4: 30 seconds barbell presses
CrossFit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
Core Finisher
6 Minute AMRAP
16 Alternating V-Up
20 Superman
16 Russian Twist
