
CrossFit Open 16.4 Workout
The weight maniacs will have a field day with this one. If you can survive through the deadlifts and wall balls, the rest is a test of durability.
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
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section).
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2
Watch this video for some tips on how to ace the Open Workout 16.4 courtesy of CrossFit.com

