Crossfit Cle – CrossFit
Get those balls moving!
Warm-up (No Measure)
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 to toes to bar
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.
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.