Open Workout

Open 16.4
Take your own time to get warmed up and ready to go.  Be sure to sign up for a heat on the board so we can get everybody through.

16.4 Warm Up
Make sure your hamstrings are ready to go.  This is going to be a leg heavy workout up to the HSPU.

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

CrossFit Games Open 16.4 Masters 55+ (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#

 

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