**Tuesday – August 30th**

Crossfit Cle – CrossFit

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Come and get yourself some fitness!

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm (with updog windmills)

10 pvc passthrough

10 sumo foldover

5 Crossover R/L

5 crossover symmetry snow angels

5x:

Down and finish

Hang muscle clean

Front squat

Hang power clean

Low hang clean

30 second staff stretch R/L

1 minute cranky elbows

5x:

Push press

Push jerk

Split jerk

*Reset for each new rep.

Weightlifting

Clean and Jerk Complex (7 sets on a 2 minute clock:)

Perform as an unbroken complex.
Power clean and push press

Power clean and push jerk

Clean and (split) jerk

*Perform as three individual reps from the floor and finish in less than 30 seconds. Start around 40% or your 1RM Clean and jerk and build to a complex max.

MetCon

Metcon (Time)

5 rounds for time: *15 minute cap

18 kettlebell swing 53/35#

12 box hop 24/20″

3 muscle up (3 Pullup+Toes to bar reps)

*Rx+ for 30/24″ box hops and 6 muscle up