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CrossFit Golden: Friday 3.16.18

15
Mar

CrossFit Golden: Friday 3.16.18

Crossfit Games Open 18.4 
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 walkTime cap: 9 minutes

Crossfit Games Open 18.4 Scaled 
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 crawlTime cap: 9 minutes

Accessory Work
Post workout (core/recovery):
– Foam Roll: Low back, hamstrings, triceps
– Candlesticks: 2 sets x10 reps
– Hollow Holds: 3 sets xMax Effort – perfect form (no low back)