CFPC – CrossFit

Warm-up

(No Measure)

3 min Row

3 Rounds:

10 Barbell press over and backs

5 Barbell Good mornings

10 Push-ups

15 Heavy Russian swings

Weightlifting

Bench Press (Spend 12 min to find a heavy single)

Use partner/spotters.

Metcon

Spend 10 min Mobilizing and warming up movements

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.
Clean- No more than 60% 1RM

HSPU- Scale to box edge hspu, Pike push-ups or strict dummbell shoulder press