CrossFit – Fri, Sep 29


CrossFit – Fri, Sep 29

Crossfit Cle – CrossFit


2 rounds on a 30 second station:

Situp and reach

Air squat

Ski hop (over split in mats)

Passthrough/ around the world

10 scap pullup

10 lunge and twist

5 I-T-Y raise

10 kip

2 wall climb with short (<10 second) hold
5 90/90 raise and press

5 reps each with pvc pipe:

Down and finish

Hang clean pull (above knee)

Low hang clean pull (below knee)

Clean pull (mid shin)

Clean (clean pull and a catch)


7 superset on a 2 minute clock:

Clean Pull (3 at 70-90% of 1RM clean)

Handstand Push-ups (Single set of strict handstand pushup)


MetCon (Time)

For time: *15 minute cap


Burpee pullup

30 second front rack hold 135/95#

x5 double under or x10 single under

AMRAP scoring (AMRAP – Reps)

If you didn’t complete all the reps in 15 minutes, record the number of reps completed. The workout has 385 total reps for those doing double unders, 660 total reps for those doing single unders.