15 min warm up
200 yard run
30 PVC pass throughs
30 Banded Good mornings red band

worlds greatest stretch
goblet squat stretch

Metcon

CrossFit Games Open 16.4 and 17.4 (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 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups