9.5 Force

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

5:00 Ergo

Work on todays movements

Strength

Metcon (No Measure)

Just the wod today

Metcon

Metcon (Time)

20.3

For time:

21 Deadlifts, 225/155 lbs

21 Handstand Push-ups

15 Deadlifts, 225/155 lbs

15 Handstand Push-ups

9 Deadlifts, 225/155 lbs

9 Handstand Push-ups

21 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

15 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

9 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

Time cap: 9 mins

If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.

.