*Please don’t forget to bring your payment for the Open after party if you have not already done so.

Open 16.4

Rx’d
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
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

*Please feel welcome to come and do an alternate workout if you have already completed 16.3.

CrossFit Open 16.3 Rx’d
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
*Men use 75 lb.
*Women use 55 lb.

Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
*Men use 45 lb.
*Women use 35 lb

CrossFit Open 16.3 Rx’d
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
*Men use 75 lb.
*Women use 55 lb.

Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
*Men use 45 lb.
*Women use 35 lb