Performed at: | Vintage CrossFit |
Description: | Row 30/21 Cal 30 Deadlifts 225/155 (scale 205) Row 30/21 Cal 30 Wall Balls (20# to 10'/14# to 9') (scale 14 lb) Row 30/21 Cal 30 Handstand Pushups (scale 1 abmat) |
Results: | 16m 43s Workout scaled |
Warmup: | Start or Finish with 15/10 Calorie Row 3 Rounds 8 Barbell Rows, empty bar (1st round mixed grip one way, 2nd round mixed grip other way, 3rd round supinated grip) 8 Push Press, empty bar 15-25 Heavy Jump Ropes |
Cooldown: | With a partner Beginners: 40 Strict Pullups with bands, split any way Intermediate: 60 Strict Pullups, split any way Advanced: 60 Strict Chest to Bar Pullups, split any way Note: use any grip |