191025- Open 20.3

Warm Up:

Cardio

Barbell Warm up

Build to WOD weight

WOD- For time/9min cap:

RX:

21 deadlifts (225/155) 21 handstand push-ups 15 deadlifts (225/155) 15 handstand push-ups 9 deadlifts (225/155) 9 handstand push-ups 21 deadlifts (315/225) 50-ft. handstand walk 15 deadlifts (315/225) 50-ft. handstand walk 9 deadlifts (315/225) 50-ft. handstand walk

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-ft. bear crawl

15 deadlifts (185/135)

50-ft. bear crawl

9 deadlifts (185/135)

50-ft. bear crawl Mobility:

Ham Band

Glute Lax

Shoulder Lax

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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