AMRAP 12
9 Power Snatches 50/35kg
14 Overhead Squats
21 Pullups

A2 Reverse Lunge KB's/DB's 4x8+8
Rest 1min

B1 Pendlay Row 3x12
No Rest

Max in complex:
1 clean
1 hang clean
2 push jerk

Wod
9 min emom
Wall ball
Kb swing
Box jump

16 min AMRAP

Advanced:

40 DU
20 DB snatch (50/35lbs)
10 Strict HSPU

Intermediate:

30 DU
12 DB snatch (50/35lbs)
2-5 strict HSPU

Beginner:

40 DB over jump
12 DB snatch (35/20lbs)
6 modified HSPU (knees on the box)

Metcon:
15-12-9
burpee
C2B
rest 3 min
9-12-15
burpee
pull up

2 Rounds of the following; 40 Mins total

4 Min Row
1 Min Rest
4 Mins Bike
1 Min Rest
4 Min handstand walking technique.
1 Min Rest
4 Min AMRAP:
20 Burpee platform step ups
20 kip swings
1 Min Rest

For time:
21 deadlifts, 225/155 lb. (102/70kg)
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. (143/93kg)
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 min.

---

Compare to Open Workout 18.4

Scaled Men
Scaled Females
Full workout details here

---

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

OPEN 20.3 WORKOUT ★
For time:

21 deadlifts, 102/70kg
21 handstand push-ups
15 deadlifts, 102/70kg
15 handstand push-ups
9 deadlifts, 102/70kg
9 handstand push-ups
21 deadlifts, 143/115kg
15m handstand walk
15 deadlifts, 143/115kg
15m handstand walk
9 deadlifts, 143/115kg
15m handstand walk

Time cap: 9 min.