CrossFit Texarkana – CrossFit
Warm Up *Gymnastics (No Measure)
100m row
8 burpees
Spiderman
6 lunges
Gymnastics Bear Crawl
100m row
8 situps
Samson
6 pullups
Burpee Broad Jump
Skill Work
Work on a goal for 15mins
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.
Bench Press (5@50%, 3@60%, 1@70%, AMRAP@75%)
Percentages are based off 90% of 1rm
Recalculate working 1rm