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Verdant CrossFit, Verdant CrossFit North – CrossFit

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.
I can’t edit “ARMAP” – it’s Wodify being stupid.

Power Clean (2)

2 Power Cleans + 1 FSQ (goal is unbroken)

start 5 min after WoD

take no longer than 5 min to find weight

HOME: Metcon (AMRAP – Reps)

Warm Up:

5 Rounds

6 Air Squats

4 Object Deadlifts

2 Inchworm+ Push up

1 Burpee

CrossFit Games Open 15.4 at Home

8 Minute AMRAP of:

3 Handstand Push-ups*

3 KB Dead clean/DB Clean**

6 Handstand Push-ups

3 KB Dead clean/DB Clean

9 Handstand Push-ups

3 KB Dead clean/DB Clean

12 Handstand Push-ups

6 KB Dead clean/DB Clean

15 Handstand Push-ups

6 KB Dead clean/DB Clean

18 Handstand Push-ups

6 KB Dead clean/DB Clean

21 Handstand Push-ups

9 KB Dead clean/DB Clean
Add 3 reps to the handstand push-ups each round, and 3 reps to the cleans every 3 rounds.

* Any of our normal handstand push-up scales fly(push-ups, pike, box). Pick one that will be efficient for you.

**If a weird object is being used an object swing to squats works well as a substitute.