**Friday – May 20th**

19
May

**Friday – May 20th**

Crossfit Cle – CrossFit

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We are looking for 90 degrees of bend in both knees!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 situp

Jog down and backpedal back

Knee hug into lunge and twist

High kick and floor touch

10 scap pullup

5 updog to downdog

10 kip

5 scorpion R/L

1 minute banded hip opener R/L

1 minute banded lat stretch R/L

Weightlifting

Front Rack Lunge (7×6)

7 rounds on a 2 minute clock:

Power clean

6 alternating lunge

*Build to a max for the complex.

Metcon

Metcon (Time)

For time:

21-15-9-15-21

Wallball shot 20/14# to 10/9′

Pullup

*Rx+ for chest to bar pullup.