**Tuesday – October 5th**

Crossfit Cle – CrossFit

View Public Whiteboard

You’ll never know until you try!

Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

10 spiderman

10 ring row

10 Samson’s stretch

3 minutes rolling thoracic spine and lats

Burgener warmup:

3 reps each:

Down and finish

Elbows high and outside

High hang muscle snatch

Snatch drop

Hang power snatch

Weightlifting

Hang Snatch (30×1)

1 rep every 30 seconds for 15 minutes:

Hang snatch

*Work the first 10 minutes relatively light and the final 5 minutes work up in weight to a decently heavy weight.

Metcon

Metcon (Time)

For time:

21-15-9

Burpee box over 24/20″

Pullup
*Rx+ for chest to bar pullups.