Crossfit Cle – CrossFit
Memorial Day is one week away. We’ll see you in the gym getting ready!
Warm-up (No Measure)
3 minutes of strict “Cindy”
5 pullup/ring row
15 air squat
2 rounds with a barbell:
5 hang power clean
5 front squat
*1 minute of cranky elbows before the second round.
1 minute banded lat stretch R/L
1 minute of banded crossover R/L
Clean Complex (10 minutes OTM:)
Perform as an unbroken complex. Use a hook grip.
2 front squat
3 push jerk
*Use 50-60% of your 1RM clean and jerk. Single weight for all rounds.
Metcon (4 Rounds for time)
4 rounds, each for time, rest 2 minutes between rounds:
20 box hop 24/20″
15 toes to bar
10 handstand pushup
Rx+ for strict hspu and/or a higher box