Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Go over movement standards and scales
Part 2 – Conditioning: CrossFit Games Open 16.4
—RX Level—
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 Level—
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
—Novice Level—
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 Push Press
Men deadlift 115 lb., throw 10 lb. ball to 10-ft. target, push-press 55 lb.
Women deadlift 75 lb., throw 6-lb. ball to 9-ft. target, push-press 35 lb.
