15.4

CrossFit Texarkana – CrossFit

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Lot/Mat Trips (No Measure)

Lot trips

Samson

spiderman

gym bear crawl

high knee skipping

10 Slam balls

10 med ball cleans ( with slam ball)

Burgener with clean grip

Clean Warm Up (No Measure)

5 Bent over row’s

5 RDL

5 Clean Pulls from mid shin

5 Hang Muscle Cleans with elbow rotations after each clean

5 Hang Power Clean and Overhead Press

Overhead Press 531 (555)

Overhead Press

Warm up Weight X5

65% X5

75% X5

85% X5+

*Use 90% of one rep max

Wod Prep

Take 10-15 Min to work on Handstand Push ups and Warming up to Clean Weight.. Coaches choice

GW: 15.4 (AMRAP – Reps)

8 min AMRAP

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185/125

Cashout 10 min (No Measure)

10 min row, run or bike at a pace just above a conversational pace , or 75%-80% of HRM

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