10/25/19 CrossFit Open WOD 20.3

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

3 Wall Walks

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 8 AHAP)

Metcon (Time)

For Time (12:00 Time Cap):

21 Front Squats 95/65 lb

21 handstand push-ups

15 Front Squats 95/65 lb

15 handstand push-ups

9 Front Squats 95/65 lb

9 handstand push-ups

21 Front Squats 135/95 lb

50-ft. handstand walk

15 Front Squats 135/95 lb

50-ft. handstand walk

9 Front Squats 135/95 lb

50-ft. handstand walk
-Scaled-

For Time (12:00 Time Cap):

21 Front Squats 45/35 lb

21 HRPU

15 Front Squats 45/35 lb

15 HRPU

9 Front Squats 45/35 lb

9 HRPU

21 Front Squats 65/45 lb

50-ft. Bear Crawl

15 Front Squats 65/45 lb

50-ft. Bear Crawl

9 Front Squats 65/45 lb

50-ft. Bear Crawl

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

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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