FrictionCrossFit – CrossFit

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Warm-up

1:00 each

-Band Front Rack

-Wrist Floss

-Band Lizard

+

PVC Clean Drills

Clean (5×2)

For Load:

C 85%

R 75%

L 70%

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.
Recreational

Box HSPU

135/95

Lifestyle

Push up

95/65

Rent

x2

10/arm KB Shrug

20 Band Face Pulls