FCF #398

  • OPTIONAL 
  • 1 Minute Slow Bike
  • 3 Minute Moderate Bike
  • 1 Minute Fast Bike
  • PRIMER
  • 2 Rounds:
  • 15 Second Arch Hold
  • 10 Handstand Push-Ups
  • 10 Zero Bounce Deadlifts 225/155lbs
  • 25′ Handstand Walk
  • Workout 18.4
  • For time:
  • 21 deadlifts, 225 lb.
  • 21 handstand push-ups
  • 15 deadlifts, 225 lb.
  • 15 handstand push-ups
  • 9 deadlifts, 225 lb.
  • 9 handstand push-ups
  • 21 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 15 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 9 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • Time cap: 9 min.
  • Women use 155lbs, then 205lbs
  • For workout variations go the the CrossFit Games link https://games.crossfit.com/workouts/open/2018?division=2&workout_type=rx
  • Cool Down
  • Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.