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10/25/2019

24
Oct

10/25/2019

CFT – CROSSFIT

Pre-Training

2 Sets:

15 Calorie Row

1 Length Waiter Walk/Arm

8 Side Plank Rotations/Side

8 Single-Leg Deadlifts/Leg

30s Handstand Hold Or 30s High Plank

Game Pace:

2 Sets:

3 Deadlifts 225/155 135/95

3-6 Kipping Handstand Push-ups Or 3-6 Hand-Release Push Ups

3 Deadlifts 225/155 135/95

3-6 Kipping Handstand Push-ups Or 3-6 Hand-Release Push Ups

3 Deadlifts 315/205 185/135

4-8′ Handstand Walk

Metcon

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 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