**Friday – February 11th**


**Friday – February 11th**

Crossfit Cle – CrossFit

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Keep kicking ass and taking names!


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


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 (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#