4
Nov
**Friday – November 5th**
Crossfit Cle – CrossFit
Excited to have some more ass kickers in the mix! Welcome Hollie!
Warm-up
Warm-up (No Measure)
2 rounds with a barbell:
10 air squat
5 strict press R/L
5 yoga inchworm
5 push press R/L
5 sumo foldover
10 ring row
5 90/90 raise and press
5 ATW each way
5 snow angel
15 pvc passthrough in a squat
Weightlifting
Push Press (6×5)
6 superset rounds on a 4 minute clock:
5 push press (build from moderate weight for 5 to a very heavy set of 5)
10-20 GHD situp
7 hip extension with 3 second hold at the top
Metcon
Metcon (Time)
3 rounds for time: *7 minute cap
50 double under (100 single, 60 second window)
20 wallball shot 20/14# to 10/9′
10 pullup
*Rx+ for a heavy wallball shot and chest to bar pullup.