• Daniel LaPointe

Monday, March 19


:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats

Cloud Nine (AMRAP - Rounds and Reps)

AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Alternating Dumbbell Snatches (50/35)

Crossfit Games Open 18.4 (Ages 16-54) (Time)

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: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

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 crawl Time cap: 9 minutes

Back Squat

-warmup to 60% for first set Add weight each successful set

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