Grand Trunk CrossFit – CrossFit
Metcon
1200m bike
then
3 rounds
:30 hand stand hold
15 table tops
10 Wall ball cleans
Gymnastics
3 rounds
0:30 Max Effort Low Plank Marches
0:15 Rest
0:30 Max Effort Hollow Rocks
0:15 Rest
0:30 Max Effort Hanging Tuck with Leg Extensions
0:15 Rest
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.
power cleans