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Monday 01302023

WARMUP


STRENGTH

EVERY 90 sec x8 working up to 80-90%

1 SQUAT CLEAN & SPLIT JERK


WOD

CrossFit Games Open 18.4 and 20.3

For Time:

21 Deadlifts @ 225/155 lbs

21 Handstand Push-Ups/ push press

15 Deadlifts @ 225/155 lbs

15 Handstand Push-Ups

9 Deadlifts @ 225/155 lbs

9 Handstand Push-Ups

21 Deadlifts @ 315/205 lbs

Handstand Walk 50 feet/

15 Deadlifts @ 315/205 lbs

Handstand Walk 50 feet

9 Deadlifts @ 315/205 lbs

Handstand Walk 50 feet

Time Cap: 9 minutes


  • Back Off Option -

EMOM x 6:

Min 1: 10-15 Deadlift 185/125

Min 2: 30 sec AMRAP Kip HSPU's or seated DB push press

+

EMOM x 6:

Min 1: 30 sec shoulder taps or wall walks

Min 2: 20 sec deadlift 225/155

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