Conditioning:
Option 1:
Run 200m
7 Strict Pull-ups
7 Shoulder Press (115/73)
7 Bar-Facing Burpees
7 Strict Knees-2-Elbows
7 rounds for time
Option 2*:
2020 CrossFit Games Open WOD 20.3
21-15-9 rep rounds of:
Deadlifts (205/155)
Handstand push-ups
…then…
21 Deadlifts (315/225)
50-ft handstand walk
15 Deadlifts
50-ft handstand walk
9 Deadlifts
50-ft handstand walk
For time
(9:00 cap)
* This is only an option if you can not make the competition on Saturday.
Mobility/Flexibility:
Couch Stretch
One-Arm Lat Lean
Pike Stretch
Knees-to-Traps
Post results and experiences to comments
30:02 6 rounds
Mod PLU purple+red bands
63# SP (75%)
About 50% Knees to elbows Rx gotta work on those!!!
33:49 rx
20.3 scaled 8:03 with 7:42 tie break