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CrossFit 45 North, CrossFit 45 North – CrossFit

Metcon

These will be power cleans

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.

Weightlifting

Clean (EMOM 8 minutes – 2 reps at 80% not linked)

Power Clean (3 sets x 3 reps )

Heavy Power Clean Cycling

Every 30 seconds on the 30 seconds

3 Linked Power Cleans at 80% of clean

Post wod Mobility

forearm

pigeon