Saturday, March 19th


Saturday, March 19th


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 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

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

Nicole Caroll’s Tips for 16.4

0 Response

  1. DT

    Back on the wagon here in Australia

    165 at 10.36


    I need to figure it out w the handstands/muscle ups this coming year

    Good luck guys it’s fun!

  2. Just a man and his bar and a backyard,

    Variation on a Theme:
    13 minutes:
    55 deads, 225
    55 thrusters, 45
    55 sumo dl high pull, 75
    Max hspu
    – 4 hspu

    Nice work crew. Uno mas.

  3. chad

    149rx – This one scared me and I didn’t expect to get to the row. Some glaring weaknesses to work on this next year.

    Russell and I want to say a big thank you to Auntie Mel, Auntie Jess, and Auntie Melissa for helping watch him! We love our Metropolis Family!

  4. Melissa TruHero

    We love our Metropolis baby mascot!

    16.4 – 165 rx’d
    Off the rower at 11:01. Guess I should have went a little harder on that row. Couple of rx’d hspu not at open standards, but happy to finally get some!

    One more week!