**Make sure and stop by tonight for the CrossFit Open workout 15.4!! Our last class of the day will be a 4:30 Basics. Heats will Begin at 4:30, so make sure and show up early to reserve your spot. You do NOT have to be registered in the CrossFit Open to come and throwdown with everyone. We will have the some homemade Peruvian ceviche and arroz con pollo for all the SinCity CrossFit members, so bring your appetite !!**
Work Out of the Day
Power Clean 3-3-3-3-3
then,
Handstand Pushup Practice
then,
“Workout 15.4“
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans, 185/125lbs
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses, 95/65lbs
10 cleans, 115/75lbs
Post scores to games.crossfit.com
Basics
2000m row for time
then,
As many rounds as possible in 8 minutes of:
10 ball slams, 30/20lbs
10 burpees
Post time and rounds to beyond the whiteboard.