Friday 1/31/2025
/WOD
"CrossFit Open 20.3"
For Time:
21-15-9
Deadlifts 225#/155#
Handstand Push-Ups
-into-
21-15-9
Deadlifts 315#/205#
50ft Handstand Walk (Scale 4 Wall Walks) after each set of Deadlifts
*15:00 Time Cap
**Score is total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.
Accessory
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
