Workout 20.3/Workout 18.4
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 min.
Post time or reps completed to comments.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
21-15-9 reps of:
Deadlifts
Hand-release push-ups
♀ 95 lb. ♂ 135 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. bear crawl after each set
♀ 135 lb. ♂ 185 lb.
Time cap: 9 min.
Foundations:
21-15-9 reps of:
Broomstick deadlifts
Knee push-ups, to ground or elevated surface
Then,
21-15-9 reps of:
Empty bar deadlifts
25-ft. bear crawl after each set
Time cap: 9 min.
Equipment Free:
21-15-9 reps of:
Candlesticks, from back to standing
Handstand push-ups
Then,
21-15-9 reps of:
Candlesticks, from back to standing
50-ft. handstand walk after each set
Time cap: 9 min.