1.08.21

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

5:00 Roll Out

2:00 Row

Mat Trips Coaches Choice

Barbell Warm Up

2 Rounds:

5 RDL

5 Muscle Cleans

5 Front Squats

5 Shoulder Press

Then

0:20 Handstand Hold or 0:20 Plank

5 Burpees

10 Empty Bar Hang Cleans

4 Rounds NOT FOR TIME

2 Handstand Push-Ups or 2 Push Ups

3 Power Cleans (build to WOD weight)

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.

Posted in WOD