16.4

Lowry CrossFit – CrossFit

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Warm-up

5 rounds:

10 straight leg raises each leg

5 lateral lunges each side

3 deadlifts (start light and progressively get heavier each round)

5 push up to downward dog with scap press

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups