Warm-up: Warm-up is posted on the whiteboard in the Main Gym.
WOD: CrossFit OPEN 20.3
For time:
21-15-9 reps of:
Deadlifts (weight 1)
Handstand Push-ups
Then,
21-15-9 Deadlifts (weight 2)
with 50-ft. Handstand Walk
Rx’d (Rx’d Ages 16-54)
♀ 155 lb., then 205 lb.
♂ 225 lb., then 315 lb.
Scaled (Scaled Ages 16-54)
♀ 95 lb., HR push-ups, then 135 lb., bear crawl
♂ 135 lb., HR push-ups, then 185 lb., bear crawl
Teenagers 14-15
♀ 95 lb., then 135 lb.
♂ 135 lb., then 185 lb.
Scaled Teenagers 14-15
♀ 55 lb., HR push-ups, then 75 lb., bear crawl
♂ 75 lb., HR push-ups, then 95 lb., bear crawl
Masters 55+
♀ 125 lb., push press 65 lb.,
then 165 lb., 10 HSPU
♂ 185 lb., push press 95 lb.,
then 255 lb., 10 HSPU
Scaled Masters 55+
♀ 80 lb., HR knee push-ups, then 105 lb., bear
crawl
♂ 115 lb., HR knee push-ups, then 155 lb., bear
crawl
Icing: Judge a workout.