CrossFit Open 16.4 W.O.D.
Complete as many rounds and reps as possible in 13 minutes:

- 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

Note: Scaling options will be available

Partner WOD: You go/I go

- 1200m Run (must run in 200m intervals)
- 120 PVC pipe V-ups
- 120 KB swings 35/53
- 1200m Run (must run in 200m intervals)

Max Reps in 3 min for each of the following:

- Ring Dips
- Calories on Rower
- Back Squat 105/155 (out of the rack)
- Burpees
- DUs

*1 min break to transition movements

*1 total score at the end for all movements

STRENGTH:
10 sets of the following complex: 2 Power Cleans, 4 DL
After each set of the complex complete 3-10 unbroken Ring MU or strict pull ups.

5 min AMRAP:
- 5 pull ups
- 5 power cleans 95/135

10 min AMRAP:

- 6 HSPU
- 12 Thruster (65/95)
- 24 Box Jump (20/24)

CrossFit Open 16.3 W.O.D.
Complete as many rounds and reps as possible in 7 minutes of:

- 10 power snatches (55lbs / 75lbs)
- 3 bar muscle-ups

Note: Scaling options will be available

For Time:
400m Run buy-in

21-15-9
- V-ups
- Hang Snatch (65/95)

400m Run buy-out

STRENGTH:
Push Press 5-5-5-5

W.O.D.
6 RFT:
- 9 HR push ups
- 12 push press (55/75)
- 15 KB swing (35/53)

6 min AMRAP:
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

2 min Rest

6 min AMRAP
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

STRENGTH:
Power Cleans 3-3-3-3

STRENGTH:
Thruster 8-7-6-5-4

10 min AMRAP ladder 3/3, 6/6, 9/9...
- Burpee Box Jump (20/24)
- Thruster (65/95)

CrossFit Open 16.2 W.O.D.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes.
If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc.,
adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Note: Scaling options will be available

If you are competing in the 2016 CrossFit Open and plan on doing the 16.2 WOD on Friday - Rest and Mobilize!

W.O.D.:
Buy in: 60 Cal Row
3 RFT:
- 40 DU
- 200m Run

STRENGTH:
Back Squat: 10-5-10-5

W.O.D.
For 4 min 10 WB every 30 seconds (Scale: 6 WB)
on 5th min complete 1 max rep set of WB (14/20)

For 4 min 3/5 (women/men) HSPU every 30 seconds
on 5th min complete 1 max rep set of HSPU

STRENGTH:
Deadlift: 7-6-5-4-3

8 min AMRAP:
- 15 Box Jumps (20/24)
- 10 T2B

- 15 Hang Clean & Jerk (95/135)
- 9 Ring Muscle Up (Scale: Bar MU, strict C2B)

2 min Rest

- 12 Hang Clean & Jerk (95/135)
- 7 Ring Muscle Up (Scale: Bar MU, strict C2B)

2 min Rest

- 9 Hang Clean & Jerk (95/135)
- 5 Ring Muscle Up (Scale: Bar MU, strict C2B)