Announcements
- Register for the 2016 CrossFit Open CLICK HERE to learn more
- Friday Night Lights 16.4 starts Friday, 6pm at Mission Gorge!
- Saturday session starts at 12pm at Miramar!
- CrossFit 858 now has THREE LOCATIONS!
Note about 16.4:
Sorry our recent programming has been almost TOO close to Castro’s 🙁 If you are registered for the Open: ANY rounding of the back is NOT acceptable. You will be asked to stop or scale if you cannot maintain a proper back position. Your Open score is negligible and your safety cannot be neglected. The Rx weight of 225/155lbs at 55 reps is a combination that makes me nervous if:
- You can’t perform ALL the reps with PERFECT form
- Your one rep max is not near 375+/250+
- You can’t do 10 unbroken reps with good form at 225/155
I strongly recommend you break up the 55 reps in sets of 10’s and 5’s or even attack it as: 10,9,8,7,6,5,4,3,2,1.
If you are NOT registered for the open, please use the “unregistered MODIFIED 16.4 WOD” at the bottom
WOD
Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
Workout 16.4 score submissions are still open.
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
unregistered MODIFIED 16.4 WOD
AMRAP 13 min
20 deadlifts (185/135)
20 wall-ball shots
20-calorie row
20 handstand push-ups