**Wednesday – December 1st**

30
Nov

**Wednesday – December 1st**

Crossfit Cle – CrossFit

View Public Whiteboard


Maybe gonna stay a little bit lighter today.

Warm-up

Warm-up (No Measure)

2 rounds:

10 push press (PVC/Barbell)

10 PVC passthrough

10 lunge and twists/ Samson’s stretch

10 situp and reach

2 minute bar on rack shoulder opener

1 minute R/L pigeon pose

Weightlifting

Push Press (4×7)

4 superset rounds on a 4 minute clock:

7 push press

10 alternating lunge with a heavy kettlebell

*Work moderately heavy for both movements, 80% perceived exertion.

Metcon

Metcon (Time)

For time:

19-17-13-11-7-5-3-2

Kettlebell swing 53/35#

Ab mat situp

Box step up 20/18″ carrying kettlebell
*Rx+ for 70/53# kettlebell.