Friday 3.16.2018

"FITNESS" & "PERFORMANCE"

A. "CrossFit Open Workout 18.4"RX Version:For time:21 Deadlifts (225/155 lb)21 Handstand Push-ups15 Deadlifts (225/155 lb)15 Handstand Push-ups9 Deadlifts (225/155 lb)9 Handstand Push-ups21 Deadlifts (315/205 lb)50-ft. Handstand Walk15 Deadlifts (315/205 lb)50-ft. Handstand Walk9 Deadlifts (315/205 lb)50-ft. Handstand WalkTime cap: 9 minutesORScaled Version:For time:21 Deadlifts (135/95 lb)21 Hand-Release Push-ups15 Deadlifts (135/95 lb)15 Hand-Release Push-ups9 Deadlifts (135/95 lb)9 Hand-Release Push-ups21 Deadlifts (185/135 lb)50-ft. Bear Crawl15 Deadlifts (185/135 lb)50-ft. Bear Crawl9 Deadlifts (185/135 lb)50-ft. Bear CrawlTime cap: 9 min.*Scaled can also choose to perform a Kettlebell Swing or Ball Slam in place of the DeadliftRest until recovered, then...B. Three sets of:Bulgarian Split Squat x 6 reps each leg @3011Rest 60 seconds (or while partner works)Single-Arm Trap-3 Raise x 8 reps each arm @2111Rest 60 seconds (or while partner works)

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

40 minutes @ steady effort:40 Calorie Row40 Calorie Bike40 Calorie Ski