September 28, 2019 – Competition

A.
Three rounds, not for time, of:
50 Heavy Rope Double-Unders or 100 Double-Unders
Freestanding Handstand Hold x 3 Attempts for max time
30 Second L-Sit Hold
25-Foot Handstand Walk

This is not for time, just to get your moving. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving these sometimes neglected skills.

B.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

C.
“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Cleans (135/95 lbs)
20 Muscle-Ups

Tope Scores from 2014:
Rich Froning 277
Samantha Briggs 256

D.
Three sets of:
Max Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds