**Friday – February 11th**
Crossfit Cle – CrossFit
Keep kicking ass and taking names!
Warm-up
Warm-up (No Measure)
2x 6 alternating lunge + jog down + back pedal back
High knees
Butt kicks
Knee hug into Samson’s stretch
High kick floor touch
Lateral slide down and back
15 pvc passthrough
10 overhead squat
10 Cossack’s squat
5 around the world each way
5 pvc power clean and jerk
5 overhead squat (5 second pause at the bottom)
90 second olympic wall squat stretch
Weightlifting
Back Squat (5×7)
5 superset rounds on a 4 minute clock:
7 back squat 50%+
30 seconds of flutter kicks
30 seconds of Russian twists
Metcon
Metcon (Time)
For time:
500/400m row
15 power clean and jerk (50-60% of your 1RM power clean and jerk)
50 pullup
15 overehead squat
500/400m row
*Rx+ for chest to bar pullup.
50 Burpee February
50 Burpee February – Day 11 (2 Rounds for time)
2 sets, each for time, rest 2 minutes between sets:
25 burpee sandbag to shoulder
*Suggested load 20-125#