**Monday – April 4th**


**Monday – April 4th**

Crossfit Cle – CrossFit

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Anybody going unbroken on this one?


Warm-up (No Measure)

3 rounds 30 seconds per station:

Air squat (squat and reach, hands overhead squats)

Scap pullup/ Kip/ pullup, toes to bar

Jump rope

10 Sumo foldover

10 low hang power clean (barbell)

10 Spider-Man

10 front squat (barbell)

1-2 minutes of cranky elbows

2-3 minute ankle hip out on for squat


Power Clean Complex (15 minutes OTM:)

Perform lifts as detailed
Power clean

Hang power clean

3 front squats

*Start around 30% of your 1RM, stay light for initial 8 minutes and then build up and end very heavy!


Metcon (Time)

For time:

100 double under (200 singles, 2 minutes of work)

50 wall ball shot 20/14# to 10/9′

30 toes to bar

50 double under (100 singles, 1 minute of work)

30 wallball shot

15 chest to bar pullup (regular pullup)

25 double under (50 singles, 30 second work)

15 wall ball shot

10 bar muscle up (20 dips)