20.3

by | Oct 24, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

1,000m Row

2 Rounds

10 Banded Good Mornings

25 ft Monster Walk L

25 Ft Monster Walk R

25 ft Bear Crawl

25 ft Backward Bear Crawl

Posterior Chain Warm Up

Shoulder Warm Up. HSPU Kip Review.

Metcon

20.3: Metcon (AMRAP – Reps)

20.3

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: 9mins

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