**Monday – November 1st**

Crossfit Cle – CrossFit

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What box are you gonna jump over?

Warm-up

Warm-up (No Measure)

2 minute row

1 minute of jumping spiderman

1 minute sumo foldover

30 second short box hop

30 second barbell hang muscle clean

30 second push press

30 second lunge

2 minute Front rack stretch pick your poison

Review complex, practice with just a barbell then warmup to 50%

Weightlifting

Clean and Jerk Complex (Every 90 seconds for 15 minutes:)

Perform as an unbroken complex.
Power clean

Hang clean

2 split jerk

*Start around 50% of your 1RM clean and jerk and build to a complex max.

Metcon

Metcon (Time)

5 rounds for time:

15 kettlebell swing 53/35#

10 handstand pushup

5 burpee box jump over 24×20/18×24″
*Rx+ for 70/53# and/or bigger box.