**Monday – August 30th**

Crossfit Cle – CrossFit

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One of our newest members, Blake busting out some thrusters!

Warm-up

Warm-up (No Measure)

2 minute row

5 k-squat

5 front squat

10 passthrough

5 I-T-Y raise

10 straight leg dead bug

10 push/ split jerk

With a barbell:

3 down and finish

3 elbows high and outside

3 hang muscle clean

3 front squat

3 hang power clean

3 hang clean

Weightlifting

Clean and Jerk Complex (10×1)

Perform as an unbroken complex.
15 sets on a 90 seconds clock:

Power clean

Hang clean

Jerk

*Work from 50% of your max clean and jerk up to a max for the complex.

Metcon

Metcon (Time)

For time: *13 minute cap

25-20-15-10-5

Wallball shot 20/14# to 10/9′

Toes to bar
RX+ for 30/20# wbs and knees to elbows.