528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

CrossFit WOD, March 16, 2018

CrossFit WOD, March 16, 2018

180316

Warm-up
750 M Row

2 Rounds
5 x T, Y, SA W
8 x Cuban

w/BB
10 Push Ups
5 Shoulder Press
5 Floor Press

10 Good Morning
15 Deadlifts

Warm Up DL need to do 10 UB reps at 1st weight, do 5 reps at 2nd weight (if possible)

RX people start looking at standard and make measurements

1 Round AFAP
11 DL @ 135/95
7 HSPU
7 DL
5 HSPU

10 Cal Row Spring x 3

Crossfit Games Open 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

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes