Friendly reminder: Don’t forget to sign up for your heat on RhinoFit. To all of you doing 18.4 today, do your best, stay focus and crush it. Make sure to familiarize yourself with all the standards, especially with the new measurements for the handstand push ups.
Only one more week and then we’re moving forward with our programming. Lots of cool stuff planned, like a full Hatch squat program, new weightlifting cycle, new gymnastics cycle, all leading up to specific future events like the “age group online qualifier” (AGOQ), Regionals (yes, we’ll be doing the full Regionals weekend at Pyro), Pyromania III, The CrossFit games (yep, we’ll also be doing some of the games workouts), 2018 Pyro Olympic lifting meet, the 2018 Pyro challenge of the year (a sprint triathlon), the team series, Battle Royale II, Rogue liftoff and more…
18.4
Rx
For time:
“DIANE”
21-15-9
Deadlifts 225/155
Handstand push ups
Then
21-15-9
Deadlifts 315/225
50ft Handstand walk
18.4
Scaled
For time:
21-15-9
Deadlifts 135/95
Hand release push ups
Then
21-15-9
Deadlifts 185/135
50ft bear crawl
