CrossFit – Mon, Aug 21


CrossFit – Mon, Aug 21

Crossfit Cle – CrossFit

Put ’em on the bar!


2 minute erg or 400m run.

5 yoga inchworm

10 Spiderman to pigeon

15 pvc passthrough

10 K-squat

5 banded Crossover/Open R/L 5 second hold

5 reps each with a PVC:

Down and finish

High pull

Hang muscle clean

Front squat (to just above parallel)

Low hang power clean

Power clean (mid shin)

Around the worlds R/L

5 minutes for your own mobility

Get out barbell and start warming up into your PC.


20 minutes to build to a 1 RM power clean.

Power Clean (1)


MetCon (AMRAP – Reps)

7 minute AMRAP:

7 burpee toes to bar

14 kettlebell swing

*Rx is awarded for keeping your swings unbroken.

**Calculate your score = Reps completed + Kettlebell weight.