Wednesday - 6/6/2018

Warm Up:

50 ft. Bear Crawl, quality
15 Banded Goodmornings
10 Hand Release Push-ups
15 Russian KB Swings
50 ft. Bear Crawl, speed
10 KB Deadlift, heavy, at 4-0-x-1 Tempo
5x HS Walk attempts - 30 sec REST between
5 Deadlifts @4-0-x-1 Tempo
4x5 Deadlifts, ascending

 

"CrossFit Open 18.4 - Scaled"

For Time - 9 min CAP
21-15-9
Deadlifts (135/95)
Hand Release Push-ups
Then,
21-15-9 Deadlifts (185/135)
50 ft. Bear Crawl

*Everyone will perform this as scaled*
Scaled, Masters 55+: 115/80, HR Knee Push-ups, 155/105