Friday - 16.4 OPEN WOD - 3/18/2016


16.4 WOD 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

16.4 WOD Scaled

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


Athletes: If you are competing in the CF OPEN you need to submit your own scores. Once the scores are submitted CF8085 will validate the information based on your judges score sheet.

Judges: Please be sure to print legibly on the score sheets for each athlete and also get cell number just in case CF8085 needs to contact them in regards to score validation.

GOOD LUCK!

#handreleasepushups #HSPU #calorierow #deadlift #wallballs

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com