10/28

Unrated – Level 3

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Warm-up

2 rds

1:00 any machine

12 burpees with no jump

12 tall box step ups

Mobility

Arm and leg swings

Metcon

Metcon (Time)

27-21-15-9 (21-16-12-7 for women)

Cal bike (use rowers if machines are full)

Push ups

Front squats (60% of 1 rm)

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

Post WOD

Spend 5-10 minutes foam rolling and stretching to cool down