Friday 16th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Rope pull
I-T-Y-
X 2
Scap push up
Scap pull ups
Press up / ring row
X 2

A1: Push Press (4×1)

A2: Push Press (D.B. PUSH PRESS 4×7)

B: Weighted Pull-ups (4×3)

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.