WOD Mon Oct 28

Work

CrossFit Games Open WOD 20.3

RX:
21 deadlifts @ 225/105
21 handstand push-ups
15 deadlifts @ 225/105
15 handstand push-ups
9 deadlifts @ 225/105
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.

Scaled:
21 deadlifts @ 135/95
21 hand-release push-ups
15 deadlifts @ 135/95
15 hand-release push-ups
9 deadlifts @ 135/95
9 hand-release push-ups
21 deadlifts @ 185/135
50’ bear crawl
15 deadlifts @ 185/135
50’ bear crawl
9 deadlifts @ 185/135
50’ bear crawl

Optional Workout:

“Jackquinn”

100/70 Cal Row
THEN:
3 Rounds:
50 Wallballs @ 20/14
30 Alt. DB Snatches @ 50/35

CompTrain:

Alternating EMOM x 10:
Minute 1 - Work
Minute 2 - Rest

Minute 1:
Seconds 0-20 - Max Power Cleans (135/95)
Seconds 20-30 - Rest
Seconds 30-60 - Max Ring Muscle-Ups