Friday Workout: Open WOD 16.4

crossfit-charlottesville_0633

WOD

Level 2 (Open “Rx” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10′, F=14lb 9′)
  • 55 Calorie Row
  • 55 Handstand Push-ups

Level 1 (Open “Scaled” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9′, F=10lb 9′)
  • 55 Calorie Row
  • 55 Hand Release Push-ups

CASH OUT

Mobilize! (i.e. 2-3 mins/side couch stretch, foam roll, etc. – hit any problem or tight areas)

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

8 thoughts on “Friday Workout: Open WOD 16.4

  1. 192 rx (19 reps better than last year)

  2. finished row in 9:40 (no hspu today)
    tiebreak :30 faster than last time

  3. 182 @ 135# (10# heavier than RX 55+ women’s)

  4. 190 rx (11 rep pr)

  5. 177 (knees on box for hspu, rest rx)

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