The last workout time today is at noon!  We will be closed tonight because we are visiting our sister gym, SinCity CrossFit South!  We will have a bbq and 16.4 may be completed there between 430 and 830pm!  Come down and compete or just hang out and cheer on all our amazing athletes! 

Work Out of the Day

…

Workout 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 16.4

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 rounds/reps completed to beyond the whiteboard and/or submit your score as part of the 2016 Reebok CrossFit Games Open.