CrossFit Open 20.3
WOD Review and Group Warm-up: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 20 sec HS hold, 10 straight legged deads, 10 reg deads
WOD Prep
10 min to build to heaviest BB you will use
WOD
For time (9 min Cap for registered athletes) (20 min Cap for all others)
21 Deadlifts (225/155) (55+ 185/125) (SC: 135/95) (55+ Sc: 115/80)
21 Handstand push-ups (55+ RX Push press 95/65) (Sc: Hand release push-ups)
15 Deadlifts
15 Handstand push-ups (55+ RX Push press)
9 Deadlifts
9 Handstand push-ups (55+ Push press)
21 Deadlifts (315/205) (55+ 255/165) (Sc: 185/135) (55+ Sc: 155/105)
50-ft. (2 poles) Handstand walk (55+ RX 21 handstand push-ups) (Sc & 55+ Sc: 50 ft bear crawl)
15 Deadlifts
50-ft. Handstand walk (55+ RX 15 handstand push-ups) (50 ft bear crawl)
9 Deadlifts
50-ft. Handstand walk (55+RX 9 handstand push-ups) (50 ft bear crawl)
*Those not in the open: Modify the weight and pads for HSPU or push-ups
