031618

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

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) 
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

MetCon (Time)
Non Open Athletes 18.4

21 deadlifts 225/155 lb (1-135/95, 2- 95/65, 3- 21 KB DL 53/35)
21 handstand push-ups (Hand-release push-ups) 
15 deadlifts 225/155 lb (1-135/95, 2- 95/65, 3- 15 KB DL 53/35)
15 handstand push-ups (Hand-release push-ups) 
9 deadlifts 225/155 lb (1-135/95, 2 - 95/65, 3- 9 KB DL 53/35)
9 handstand push-ups (Hand-release push-ups) 
21 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 21 KB DL 70/53)
50 Cherry Pickers (CP from Push-Up position) 
15 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 15 KB DL 70/53)
50 Cherry Pickers (CP from Push-Up position) 
9 deadlifts 315/205 lb (1-185/135, 2 - 135/95, 3- 9 KB DL 70/53)
50 Cherry Pickers (CP from Push-Up position)

Accessory
4 Sets
10 Plank to Hollow
15 Strict Pull Ups
20 Arch Rocks

3 Sets
12 DB Lat Raises
12/10/8 DB Alternating Press (Start w/ presses locked out overhead. Lover and raise one arm then other)