CrossFit – Fri, Nov 18

Crossfit Cle – CrossFit

Warm-up

3 minutes circuit:

3 inchworm with pushup

5 med ball clean

7 ring row

1 minute banded hip opener R/L

1 minute banded lat stretch R/L

MetCon

Three parts, three results. Work each once strategically to put your best on the board!

Part 1 (AMRAP – Rounds and Reps)

10 minute AMRAP:

20 med ball clean 20/14#

15 pullup

100′ bear crawl

*Rx+ for 50′ handstand walk.

-Rest 3 minutes

Part 2 (AMRAP – Rounds and Reps)

7 minute AMRAP:

25 kettlebell swing 53/35# *must be done unbroken

10 lateral burpee over kettlebell

-Rest 3 minutes

Clean and Jerk Complex (10 minutes to build to a complex max:
Power clean
Hang clean
Push jerk
Split jerk)

Perform as an unbroken complex.