CrossFit – Fri, Oct 27


CrossFit – Fri, Oct 27

Crossfit Cle – CrossFit

Time for another step up beat down!


3 minutes of “Cindy”:

5 pullup

10 pushup

15 air squat

15 PVC passthrough

5 K-squat

10 lunge and passthrough

10 spiderman and Low to Reach

10 situp and reach

10 press to updog

5 down and finish

5 high pull

5 high hang clean

1 minute squat and stretch

5 Pause DL

3 pause clean


5 superset rounds on a 3 minute clock:

*Ideally use the same weight for both movements. Change loads if necessary.

Floor Press (5×10)

Pause Clean (5×3)

Pause a 1 second hold in the positions specified.
Pause in the low hang and the hang.


Step Up Beat Down (AMRAP – Reps)

14 minutes alternating OTM:

60 seconds of box step ups 20/18″

50 seconds of flutter kicks

*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, barbell, sandbag… Score is total # of step up reps completed. Rx+ is given if you are able to take no breaks during the flutter kicks.