Warmup
• 500 m Row
2 rounds of:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Front Rack Lunges 45/35#
Strength
Shoulder Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Bench Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Perform strength after conditioning if you prefer.
Conditioning
CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 185/125#
• 6 HSPU + 3 Cleans
• 9 HSPU + 3 Cleans
• 12 HSPU + 6 Cleans
• 15 HSPU + 6 Cleans
• 18 HSPU + 6 Cleans
• 21 HSPU + 9 Cleans
… continue pattern until time is up.