21-15-9:

• Deadlifts 225/155
  
• Handstand push-ups
  

Scaling: Today’s workout is a classic CrossFit benchmark. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Scale possibilities: reduce HPU reps to 12-9-6 and/or the technique to Pike Pushups

Warm-up: 1-Mile Run

6 rounds for time of:

• 14/18-calorie row
• 30-foot sandbag carry  ♀ 100 lb ♂ 150 lb
  

Scaling: Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, 45lb. plates, hold two kettlebells or dumbbells in the front-rack position and walk the same distance. Or carry a workout buddy!