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CROSSFIT OPEN 18.4

CrossFit Open Warm Up

*before doing HSPU warm up, measure and mark your spot on the wall with a dry erase marker.
30 Hollow Jack
10 Good Mornings empty bar
10 Back Squats empty bar
10 Shoulder taps
4-5 rounds increasing weight
2 Deadlifts
2 HSPU/HR Push ups
1 min Handstand walk/bear crawl practice
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Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb
21 hand-release push-ups
15 deadlifts 75/55 lb
15 hand-release push-ups
9 deadlifts 75/55 lb
9 hand-release push-ups
21 deadlifts 95/75 lb
50-ft. bear crawl
15 deadlifts 95/75 lb
50-ft. bear crawl
9 deadlifts 95/75 lb
50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

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Friday, March 16, 2018

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