**Wednesday – December 22nd**

Crossfit Cle – CrossFit

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Let’s get some barbells moving!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per movement:

Single under

Situp and reach

PVC passthrough

Overhead squat

10 pushup to updog windmill

5 I-T-Y raises

90 second doorway stretch

5 down and finish

5 elbows high and outside

5 high hang muscle snatch

5 power snatch balance

5 hang power snatch

5 overhead squat

Weightlifting

Snatch Complex (10×1)

Perform as a unbroken complex.
10 minutes OTM:

2 hang power snatch

2 overhead squat

*Build to a reasonably heavy load and maintain for the final 3+ rounds.

Metcon

Metcon (Time)

2 rounds for time: *20 minute cap

1k/800m row

25 pushup

50 abmat situp

75 air squat

100 double under (200 single under, 2 minutes)