10.25.19 Workout of the Day

Sammy , Fall League Week 3

Box Brief

R.E.D Friday’s.. Wear your red and remember everyone deployed.

CrossFit

Open 20.3 :For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

ICT

Conditioning: In teams of 2 , M/M or F/F , 3 sets for max total reps of
3 min max calorie bike
3 min max calorie ski
3 min max single DB front rack step ups (35/20) (24/20)
-rest 1 minute between stations and partition reps how feel fit.
-“The Kicker” - partner must be holding double KBs in Deadlift hold for every station as your partner works ( 53’s/35’s), in order for reps to count.
Midline +Cooldown: Coaches Choice