**Friday – November 12th**

Crossfit Cle – CrossFit

View Public Whiteboard

We see you working hard! Welcome to CrossFit CLE Amy!,We see you working hard! Welcome to CrossFit CLE Amy!

Warm-up

Warm-up (No Measure)

On a rower:

1 minute at 20 strokes per minute

1 minute at 25 s/m

1 minute at 30 s/m

30 seconds at 15 s/m

10 pushup to updog windmill

20 pvc passthrough

10 Cossack’s squat

10 crossover

10 overhead squat

3 minutes on a foam roller (back and lats)

Review complex

Metcon

Metcon (3 Rounds for reps)

3×5 minute AMRAP, rest 3 minute between AMRAPs:

30/25 calorie row

15 toes to bar

Weightlifting

Clean and Jerk Complex (10 minutes to build to a 1RM)

Perform as an unbroken complex.
at 24 minutes on the clock:

10 minutes to establish a 1RM for the complex

Power clean

Thruster

Split jerk