**Friday – September 24th**

Crossfit Cle – CrossFit

View Public Whiteboard

Taking steps and cranking reps! Welcome to CrossFit CLE Colin!

Warm-up

Warm-up (No Measure)

2 rounds:

200 m run

10 Russian kettlebell swing

10 kip

10 banded good morning

5 crossover snow angel

30 seconds each way 3 way wrist stretch

5 90/90 raise and press

30 second semi hanging lat stretch R/L

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Clean and Jerk Complex (15 minnute to build to max)

Perform as an unbroken complex.
1 power clean

4 front squat

1 jerk