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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