CrossFit – Tue, Oct 24

Crossfit Cle – CrossFit

Warm-up

3 minute erg (mild, medium, spicy)

10 spiderman burpee

5 yoga inchworm

15 pvc passthrough

5 strict press

5 snow angel

30 second deadhang

20 elephant trunk

5 push press

5 90/90 raise and press

30 second kip/ into t2b

10 around the world

5 front squat

Weightlifting

7 supersets on a 2 minute clock:

Push Press (7×2 at 80%+)

Pullup Negative (7×3)

Perform a strict pullup to reset if you are strong enough. If not, kip or jump to reset.

MetCon

MetCon (3 Rounds for reps)

3 round AMRAP on a 60/30 timer:

Toes to bar

Front squat 135/95#

Turkish get up 53/35#
Score each round separately.