It is here, CrossFit Open WOD 16.4. This will be the general WOD programmed today. Â Hope everyone watched the announcement last night. Â We can’t wait to try it.
Don’t forget, tomorrow (Saturday), you will have a chance to come do/redo the Open WOD from 9-11am. Â At 11am, we will have a special WOD for St. Patty’s Day and a Re-Opening Party. Â We can’t wait to see what everyone brings to the Pot-luck party that will be starting right after the WOD.
2016 CrossFit Open WOD 16.4
ARMAP 13 Min:
55 deadlifts (225/155)
55 wall-ball shots (20/14) (10/9)
55-calorie row
55 handstand push-ups
6:30pm – Olympic Lifting with Greene Barbell Club
https://www.youtube.com/watch?v=-XccUMOQ978
The official song of 16.4. Already added to your precious Spotify playlist. Bwwahahhaha
What the F was that?
Castro’s inspiration apparently!
Scaling:
Platinum: As written above.
Steel:
ARMAP 13 Min:
55 deadlifts (185-155/125-105)
55 wall-ball shots (20/14) (10/9)
55-calorie row
55 handstand push-ups (raised target)
Brass:
ARMAP 13 Min:
55 deadlifts (135/95)
55 wall-ball shots (20/10) (10/9)
55-calorie row
55 hand release push-ups
Bronze:
ARMAP 13 Min:
40 deadlifts (115/75)
40 wall-ball shots (14/10) (9/8)
40 calorie row
40 Push-ups (knees)
Masters:
ARMAP 13 Min:
55 deadlifts (185/125)
55 wall-ball shots (20/10) (10/9)
55-calorie row
55 Push Press (95/65)