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And the Fourth Workout of the CrossFit Open is:

Frank Ricketti from the 7pm class during 16.3 showing his support.

Frank Ricketti from the 7pm class during 16.3 showing his support.

NEWS:

**Today is a great day! Good Luck to all participating in week 4 of the 2016 CrossFit Open. Wishing you nothing but great success. 

**2016 CrossFit Open Heat Sign-up Process: (Please Read)

We have implemented a new Heat Sign-up Process for this year (2016). Heats will go live on WodHopper on Monday @5:30pm. It will be your responsibility to sign up for a Heat. Please only sign up for one heat. This is a different process from last year. Last year, we had you sign up for a Heat when you came to the gym on Friday evening. To better our efficiency, we are doing all of this in advance of Friday evening to ensure an easy flowing night! 

**You must be signed up for a Heat on WodHopper in order to compete Friday evening.

**There will be a separate heat sign-up for those who are not signed up for the 2016 CrossFit Open. This will be titled “CrossFit Open – unofficial.” We will place you in heats accordingly, but the first priority is for those who officially signed up for the 2016 CrossFit Open.

**If you have a legitimate reason as to why you need to be in a specific heat, please email me at bonannifitness@gmail.com and we will do our best to make this happen.

Additionally, we are asking all who plan on working out Friday evening to help in judging. In continuing to build the community at CrossFit Hamilton, we are asking that you judge at least once.

WARM-UP:

WOD:

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

FORMAT:

*Please follow the instructions and watch the videos that CrossFit.com and Games.CrossFit.com put out. 

*Please determine whether or not you are doing a certain division (i.e. Masters) OR if you are doing RX vs. Scale. 

SCALING:

 Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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