15
May
CrossFit – Tue, May 16
Crossfit Cle – CrossFit
moving symphony
speed power push grip and go
five furious rounds
Warm-up
400m run or 2 minute erg
High knees down
Butt kicks back
High kick floor touch
Knee hug into Samson’s stretch
10 Cossack’s squat
10 pushup (hands move)
10 forward and backward arm circles
10 pushup (hands move)
10 slap hugs
1 minute of cranky elbows
MetCon
MetCon (Time)
For time:
9-15-21-15-9
Pushup
Power clean 155, 135, 115/105, 95, 75# (comes down then back up)
400m run
*Rx+ for 185, 155, 135/125, 105, 95#
Gymnastics
4 rounds, rest as needed between:
Max unbroken strict pullup
1 minute max pistol
Strict Pullup (4x max)
Do your best to hold your body in a hollow and pull the bar to your body.