CrossFit Open Workout 16.4

The Crossfit Open WODs are the first hurdle in qualifying for the Crossfit Games. A great way to assess if you're competition material.

The CrossFit Open Workout 16.4: an AMRAP including When rowing for calories is the recovery part of a WOD, you know you’re in for some fun.  The Open announcement featured Sara Sigmundsdottir and Katrin Davidsdottir competing live, and both had trouble with no-reps once they’d come to the challenging handstand push-ups. This workout clearly calls for a strategic approach.

Instructions 16.4

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

Score

The reps you performed within the 13 minutes are your score. This workout includes tie-breaks; note the time after which you finished rowing. In case two athletes have the same amount of reps, the person with the lower tie-break scores higher. (Count the elapsed time)

Scaled version of the CrossFit Open Workout 16.4

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

Exercises

Next WOD CrossFit Open Workout 16.5
Previous WOD CrossFit Open Workout 16.3

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