**Friday – May 21st**

Crossfit Cle – CrossFit

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Oh yeah! Feel the burn!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Spiderman crawl

Bear crawl

lunge and twist

2 minutes cranky elbows

2 minutes keg stretch or other shoulder opener

With a barbell:

10 hang power clean

10 push jerk

5 low hang power clean and jerk

*Rest 30 seconds between movements.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
For this workout, clean and jerk allows for any ground to overhead movement that passes through the shoulders. Use weights that allow times under 5 minutes.

Accessory

Metcon (5 Rounds for reps)

5 superset rounds, on a 3 minute clock:

10-20 GHD situp

3-5 strict pullup, 3 second chin over bar hang and controlled negative descent
Do pullups as a continued set if possible, or break into singles as needed to keep movement quality