12th State CrossFit – CrossFit
@ 0
15.4
@ 8 Min Mark
8 Min to Find 5 RM Deadlift
@ 16 Min Mark
14.4
Metcon
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.
Scaled
HR Push Ups
135/95
Deadlift (8 Min to Find 5 RM )
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
S. 20 C2B Pull Ups
F. Hanging Knee Raises
Home WOD
Metcon (3 Rounds for reps)
AMRAP 8
5 DB/KB Hang Clean and Jerks (EA)
5 HR Push Ups
10/10, 20/20
@8 Min Mark
AMRAP 8
10 DB/KB Deadlifts
10 Box Jumps Overs
20 Reverse Lunges
@ 16 Min Mark
AMRAP 14
60 Double Unders
50 Sit Ups
40 2 Arm KB/Db Squat Clean
30 Renegade Rows (Each Arm)
20 Box Dips