CrossFit – Fri, Nov 3
Crossfit Cle – CrossFit
That’s right! One more round of step ups before take on “Chad” next Friday.
Warm-up
10-8-6-4-2
Box step up
Dumbbell strict press (total)
Windmill (total)
10 squat and reach
10 good morning
15 pvc passthrough
5 down and finish
5 high pull
5 hang power snatch
5 power snatch
10 around the world
5 power snatch
10 spiderman + updog
5 minutes to work on your own personal mobility needs then setup gear for the MetCon
MetCon
Part 1 (Weight)
10 minutes OTM:
10 box step up 95/65# to 20/18″ box
Move barbell to front rack and hold the remainder of the minute once you’ve finished the step ups.
Scored as weight used. 95/65# are Rx. Scale box height if needed to confidently finish all step ups in <45 seconds.
Part 2 (Time)
For time at 13 minutes on the clock:
50 wallball shot 20/14# to 10/9′
40 V-up
30 box over 24/20″
20 power snatch 95/65#
10 muscle up (scale: 30 pullups or 30 dips)