18.4

Today's Workout:
A. Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B. “CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time Cap: 9 Minutes

Friday Night Lights 18.4
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Tasi; Rach; Dana; Nate Oki; and Chad Tam

HEAT 2 (4:45pm): Nic Lee; Kate Coyle; Priscilla; Ren; Lawrence; and Matt Lee

HEAT 3 (5:00pm): Ben C; Alicia; Lauren M*; Tracy; Zach; and Tony

HEAT 4 (5:15pm): Sergio; Casey Hawk; Ellen V*; Sarah R; Chantelle; Kris V*; and Eric

HEAT 5 (5:30pm): Cullen; Brad*; Bri; Kai; Linn; Darin; and Thibs

HEAT 6 (5:45pm): Lewis; Noriko; Jojo; Betta; Jon M; and Lei

HEAT 7 (6:00pm): Kyle Oroku; Lyndsy Kelley*; Roberto; and Cody
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