11
Oct
**Tuesday – October 12th**
Crossfit Cle – CrossFit
Position is power!
Warm-up
Warm-up (No Measure)
1 minute erg opener
10 Cossack’s squat
10 lunge and twist
10 squat and reach
20 PVC passthrough
10 PVC thruster
1 minute cranky elbows
2 minute thoracic spine roll
1 minute olympic wall squat
10 barbell thruster
Weightlifting
Thruster (6×5)
6 sets on a 3 minute clock:
5 thruster (you may use a rack or pull from the ground)
*Build to a 5RM
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
Wallball shot 20/14# to 10/9′
Pullup
*Rx+ for 30/20# wallball shots and chest to bar pullup.