**Wednesday – December 29th**

Crossfit Cle – CrossFit

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Some cleans and lunges. I’m sure y’all are familiar!

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute on you erg

10 lunge and twists

5 sumo foldover

5 sumo squat

1 minute banded hip opener R/L

1 minute elevated pigeon pose R/L

5 reps each:

Down and finish

High pull

High hang muscle clean

Front squat

Hang power clean

Weightlifting

Clean Complex (Build to a complex max)

Perform as an unbroken complex. Use a hook grip.
15 minutes to build to a max for the complex:

Power clean

Hang clean

4 alternating front rack lunge

Metcon

Metcon (Time)

7 rounds for time:

10 sumo deadlift high pull 95/65#

10/8 calorie ski or bike