**Tuesday – May 4th**


**Tuesday – May 4th**

Crossfit Cle – CrossFit

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Get those balls moving!


Warm-up (No Measure)

3 rounds:

10 air squat

5 situp and reach

10 PVC passthrough

5 hang power clean and push jerk

10 spiderman windmill

10 scap pullup

10 kip

10 kip to toes to bar


Metcon (Time)

10 rounds, for total time, rest 1 minute between rounds:

15 wallball shot 20/14# to 10/9’

10 toes to bar

5 power clean and jerk 135/95#
*Each movement is meant to be completed unbroken, scale weight and reps accordingly.

**Each round has a 90 second cap.


Metcon (Time)

3 rounds, rest as needed between rounds:

30 second of flutter kicks (holding plate)

30 second Russian twists

30 second hollow hold (drop the plate)
Attempt to do each round in an unbroken sweep.