Crossfit Open 16.4 for 18 MAR

0500 and 1130 at Fredericks Gym

 

So today is going to be a little heavy on the admin and setup side because of the nature of the workout. I will get to the gym around 1100 to try and have everything rolling when you get there. So when you get there immediately start to warm up and prepare yourself mentally for this Greek Tragedy of a workout!

 

RX:

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

 

Scaled:

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Come ready for the Pain Train. This one is gonna be rough.

5 thoughts on “Crossfit Open 16.4 for 18 MAR

  1. HAHA #everydayislegday
    i should have no done front squats yesterday! GOOD NEWS VIDEO is uploading, and it didnt even crash once today! PHEW! still taste blood in my throat! i tried to be too beastly

    HERE YOU GO! GREAT JOB EVERYONE! ENJOY YOUR WKND! HAVE A DRINK or two 🙂

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