**Monday – November 15th**

Crossfit Cle – CrossFit

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Sometimes you have to work through the difficult and uncomfortable to find the purpose of a thing.

Warm-up

Warm-up (No Measure)

2 rounds, 30 sec per station:

Single under

Jumping Spiderman

Lunge and twist

PVC split jerk

20 PVC pass through

5 I-T-Y raise

10 hang power clean

1 minute cranky elbows

1 minute L/R banded lay stretch

Review complex

Weightlifting

Clean and Jerk Complex (5×1)

Perform as an unbroken complex.
5 superset rounds on a 3 minute clock:

Barbell Complex:

2 deadlift

2 hang power clean

2 front squat

2 split jerk

15-25 second L-sit or hang

*Build a max for the complex.

Metcon

Metcon (Time)

5 rounds for time: *13 minute cap

5 power clean and jerk 135/95#

15 situp

50 double under (1 minute work, 100 single under)
*Rx+ for 155/105# and GHD situp.