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 

Last night in our home state of Colorado, Dave Castro announced workout 16.4 from the Schriever Air Force Base. Tonight we host the Locals Edition of Friday Night Lights!

CrossFit Roots welcomes PACT Apparel, Suerte Tequila, Jackson’s Honest, Wilde Boldr, and Life of Riley Foods to this evening’s festivities. PACT Apparel is giving away a FREE pair of socks to everyone who does the workout in classes today. We’ll have great prize packages to give away for this week’s raffle. We hope to see you there!

 

We will run heats from 4:30pm to 6:30pm. Please sign-up for a heat on MBO.

Warm-up Coach This Week: Nicole