Friday - 3/16/2018

Warm Up:

25 ft. Bear Crawl
Eta Shoulder Protocol
25 ft. Bear Crawl
20 Banded Goodmornings
25 ft. Inchworm + HR Push-up
Review/Warm Up Deadlift
Review/Warm Up HSPU
5 Deadlifts, at weight

 

"CrossFit Open 18.4"

For Time - 9 min CAP
21-15-9
Deadlifts (225/155)
HSPU
21-15-9
Deadlifts (315/205)
50 ft. HS Walk

Rx: 225/155, 315/205
Rx, Masters 55+: 185/125, Push Press 95/65, 255/165, 10 HSPU
Rx, Teen 14-15: 135/95, 185/135
Scaled: 135/95, HR Push-ups, 185/135, Bear Crawl
Scaled, Masters 55+: 115/80, HR Knee Push-ups, 155/105, Bear Crawl
Scaled, Teen 14-15: 75/55, HR Push-ups, 95/75, Bear Crawl