CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

18
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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View full workout details and the scorecard for 16.4  We will go over the rules of the workout, but please watch the video demonstration before you do the workout to facilitate your understanding.

Workout of the Day

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

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

Post your scores to the Whiteboard.

NICOLE CARROLL’S TIPS FOR OPEN WORKOUT 16.4

4 Responses

    1. John H

      Joe – bringing some zing back to the comment section
      By the way the DL are force to be recond with, singles and letting the bar drop, worth a look

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