Friday 20220121

Strength – Deadlift (5×5)

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout – Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
TARGET SCORE
Target time: 12-14 minutes
Time cap: 15 minutes

SCALED OPTION
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl

Cooldown – Warm-up (No Measure)

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
* If time permits

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *