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CF OPEN WOD 15.4

24
Jan

CF OPEN WOD 15.4

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK/EXTENDED WARM UP

(ABS+SHOULDERS)

3 ROUND TABATA:

Med Ball Sit-up

light KB swings (1 level lower than you would swing in a wod)

(No Measure)

(5-8 MINUTES)

WARM UP INTO THE POWER CLEAN WEIGHT YOU WILL BE USING FOR THE WOD. CHOOSE A WEIGHT THAT YOU KNOW YOU CAN PERFORM.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
HSPU becomes #95/65 push press

CLEAN becomes #115/75

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