1:A: Handstand Progression
2.A: "Open 16.4"
13 min Amrap of:
55 Deadlifts 60/40kg
55 Wallballs 10/6kg
55 Cal row
55 Handstand Push-Ups/2 KB Push Press 16+16/12+12kg
1.A "Crossfit Open 16.4"
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts RX 102/70kg SC 61/43kg
55 Wall-ball shots 9/6kg
55-Calorie row
55 Handstand push-ups
3.A: After Bash
Tårta och mys
1.A: Squat Clean Tech.
2.A:
3 Rounds For time:
25 Toes to Bar/Knee Raise
50/100 Double/Singel Unders
15 Squat Clean 40/30kg
Open 16.1
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61 / 38 kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 83 / 52 kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102 / 65 kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124 / 79 kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142 / 92 kg
Stop at 20 minutes.