29 July 2016 – “CrossFit Games Event 9 – The Separator”

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Warm-up: Eastside Lap, 40 Lunges, 30 Slamballs, 20 Pushups, 10 Burpees
Mobility, and Stretch for WOD
“CrossFit Games Event 9 – The Separator”
Review all movements (can be taken from racks if going RX’d or ARX’d, but those with lighter weights can set up on the floor)
Use One Bar, Set up so the bar can be stripped to the next weights
For time:
12 HSPU (RX’d) or Ring handstand push-ups (ARX’d)
15 back squats (185/135) RX’d or (225/155) ARX’d
20 burpees over the bar
9 HSPU (RX’d) or Ring handstand push-ups (ARX’d)
18 front squats (165/115) RX’d or (205/155) ARX’d
20 burpees over the bar
6 HSPU (RX’d) or Ring handstand push-ups (ARX’d)
21 overhead squats (135/95) RX’d or (185/135) ARX’d
20 burpees over the bar
Record three weights used.
Cool Down (Optional and on your own):  20 GHD Sit-ups with a Medball

 

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