CrossFit Open 16.4 Workout Details

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


Heat Schedule for Friday Night Fights:

**Please keep in mind those individuals competing must be present for athlete briefing at 6:00 pm. Once we are set we will begin our first heat promptly at 6:15 pm. Be aware that you should be warmed up and ready to go by the time your heat is ready to go.**