CrossFit – Fri, Sep 15

Crossfit Cle – CrossFit

Warm-up

2 rounds, 30 second stations:

Air squat

Jumping spiderman

Situp and reach

Deadhang (Pronated, supinated)

30 second staff stretch R/L

10 lunge and passthrough

Weightlifting

10 rounds on a 90 second clock:

Lunge Complex (Power clean
Hang power clean
Hang clean
6 alternating lunges
*Work up the first 5 rounds to a heavy but safely manageable load and hold for the final 5 rounds.)

MetCon

MetCon (Time)

For time: *12 minute cap

10-8-6-4-2-4-6-8-10

Pullup

x2 pushup

x3 air squat

*Rx+ for chest to bar pullup.

AMRAP scoring (AMRAP – Reps)

Score the number of reps you completed in 12 minutes if you didn’t finish inside the cap