CrossFit – Wed, Nov 9


CrossFit – Wed, Nov 9

Crossfit Cle – CrossFit

Pace that row wisely!


2 minute row

10 squat and reach

10 scap pullup

10 pvc passthrough

5 Crossover snow angels

10 yoga inchworm

10 kip

10 pvc passthrough in an active squat

2 minute banded lat stretch


100m row

5-10 thruster

5 pullup


Don’t sell out on the row or you will find yourself in a world of hurt on those thrusters! Save a little bit to power through those pullups if you want to put the best score on the board!

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.


5 superset rounds, not on the clock:

Handstand drill

10 Romanian deadlift 30 of your 1RM deadlift

Handstand drill (5×30 seconds)

Pick any handstand drill and work on getting better in small doses.
With fatigued shoulders, be smart about the drills you take on. Sometimes less is more.

Handstand Walk (5×30 seconds for max distance)

Scored in 5′ segments.

Romanian DeadLift (RDL) (5×10 at 30% of your 1RM deadlift)