**Friday – December 10th**

Crossfit Cle – CrossFit

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Grip it and rip it!

Warm-up

Warm-up (No Measure)

2 minute erg

10 sumo foldover

5 dumbbell strict press R/L

5 dumbbell front squat R/L

5 dumbbell windmill R/L

15 pvc passthrough

10 press in snatch

10 overhead squat

5 good morning (5 sec holds)

10 pvc passthrough

Burgener style warmup:

5 down and finish

5 high pull

5 high hang power clean

5 hang clean

Weightlifting

Clean Complex (5x complex)

Perform as an unbroken complex. Use a hook grip.
5 superset rounds on a 3 minute clock:

Complex:

Power clean

Hang clean

Front squat

30 seconds max effort ring row

*Build to a heavy single effort on the complex.

Metcon

Metcon (Time)

For time:

21-15-9

Burpee pullup

Overhead squat 95/65#
Each movement block is followed by a 30 second front rack hold.