CrossFit Open workout 20.3 has been announced and with it come a few important pointers for everyone competing and judging.
CROSSFIT OPEN WORKOUT 20.3
How to Scale CrossFit Open Workout 20.3 (Masters and Teens Info also included)
Women
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Men
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.
MOVEMENT STANDARDS FOR CROSSFIT OPEN WORKOUT 20.3
Check out the next page for movement standards for scaled and Masters athletes.
Image Sources
- Bjorgvin-Karl-Gudmundsson-crossfit-open-workout-18.4: CrossFit Inc