Warmup
Dynamic Athletic Movement
Competitors
2x
15 Calorie Row
15 Wall Balls
Deadlift Practice (a few light sets of 3-5 reps)
HSPU Practice (warm up kip)
Everyone else
10 Down Dog Push-ups
5 Turkish Getups R/L
20 Kettlebell Swings
Conditioning
Open Workout 16.4
Registered Rx Competitors
13 minutes AMRAP of:
55 Deadlifts
55 Wall Balls
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
If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to the load or the movements.
Everyone else
15 minutes AMRAP of:
15 Kettlebell Swings
15 Ball Slams
15 Box Jumps
15 Push-ups