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WORKOUT OF THE DAY, OCTOBER 25TH 2019

CrossFit Open 2020
 
Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.3 

For time:  (Time Cap 9 min)

21 deadlifts, 225/1555lbs

21 handstand push-ups

15 deadlifts, 225/155lbs

15 handstand push-ups

9 deadlifts, 225/155lbs

9 handstand push-ups

21 deadlifts, 315/205lbs

50-ft. handstand walk

15 deadlifts, 315/205lbs 

50-ft. handstand walk

9 deadlifts, 315/205lbs

50-ft. handstand walk

SCALED VERSION:

For time:

21 deadlifts, 135/95lbs.

21 hand-release push-ups

15 deadlifts, 135/95lbs

15 hand-release push-ups

9 deadlifts, 135/95lbs

9 hand-release push-ups

21 deadlifts, 185/135lbs

50-ft. bear crawl

15 deadlifts, 185/135lbs

50-ft. bear crawl

9 deadlifts, 185/135lbs

50-ft. bear crawl

**BeachFit will do Double KB Deadlifts 

CASHOUT:

#DB Fun

1-3 Rounds

8-10 Kneeling Hammer DB Curl (20/10)

8-12 Pushups on DBs

8-12 Kneeling Double Curl to Arnold Press

:30 Plank

 

 

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