Friday, March 18th


Remember normal morning classes and then Friday Night Lights for CrossFit Open 16.4 at 6pm and 7pm. Sign up on Wodify!

CrossFit Games Open 16.4

This will be a great WOD for all levels, Reserve your spot on Wodify to be scheduled in a heat.

We will have 3 options available Rx, Scaled, and Level 1.

Which one should should you do?

Rx = Your deadlift max at or higher than 300 for men or 200 for women. If Rx you should be able to complete 8-10 reps with good form.

Scaled = You should be able to complete 8-10 reps with 135 for men and 95 for women.

Level 1 = You are unsure of your deadlift max, we'll use a challenging weight for 7-10 reps. If you struggle with the Wall ball standards, either throw height or squat depth then partial range of motion will be allowed.

****If you are able to do the Rx deadlift and want to switch to level 1 for the wall balls that will be fine, You'll have an Rx score and a Level 1 score.

****Choose the appropriate option, If your form is poor on the deadlifts then the head judge will drop you to the scaled/level 1 weights.

Option 1: Rx
CrossFit Games Open 16.4 Rx
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Option 2: Scaled
CrossFit Games Open 16.4 Scaled
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Option 3: Level 1
16.4 CF Open WOD Level 1
13-Minute AMRAP:
55 Deadlifts, 70% of Max
55 Wall-Ball Shots, 14/10#
55 Calorie Row
55 Hand-Release Push-ups (knees)

AMRAP - Reps

**Partial Range of motion acceptable on the wall ball squat depth and throw height for Level 1 WOD.


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.