CrossFit Open 16.4 Workout:

WOD

Complete as many rounds and reps as possible in 13 minutes of:

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

This one is going to require a band, so have that ready at your side.

  • Criss Cross Arms
  • Reverse Table Top
  • Reclined Hamstring Stretch
  • Reclined IT Band
  • Eye Of The Needle
  • Reclined Spinal Twist