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151204

3
Dec

151204

CrossFit Soulshine – CrossFit

Conditioning

Metcon (Weight)

EMOM for 7 minutes

– 1 Snatch Balance

– 1 OHS

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 minutes

– 5 Deadlifts (185/135)

– 10 Pullups

Rest 1 min

Metcon (No Measure)

5 sets

In :30 seconds complete 100 ft shuttle run

Rest :30 seconds

*each floor mat is 4 ft wide; count 6 mats and then run back and forth twice within :30 seconds

Conditioning

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.

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