Friday (20.3 Open Workout)

24
Oct

Friday (20.3 Open Workout)

Peak 180 – Group Class

Week 3 of the Open is here. See everyone who is not doing the workout during normal class hours at Friday Night Lights!

Don’t forget the Nutrition Presentation by Rebel Living this Saturday at 10am!

Part A.

Metcon (No Measure)

16 min EMOM (WOD Primer):

min 1) 12/9 Cal Row

min 2) 4-5 Deadlifts (building)

min 3) 3-4 HSPU or 8-10 H.R. Push-ups

min 4) Rest

Performance

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

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

9/6 Cal Bike

12 American Swings

9 Burpees

12 Air Squats