**Wednesday – December 8th**

Crossfit Cle – CrossFit

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Gotta decide what heavy means to YOU!

Warm-up

Warm-up (No Measure)

3 minute erg

High knees down

Butt kicks back

10 sliding Cossack’s squat

10 Samson’s stretch

10 PVC passthrough

5 I-T-Y raise

5 around the world R/L

5 90/90 raise and press

10 pvc passthrough

1 minute cranky elbows

Split jerk drill with PVC

Weightlifting

Split Jerk (1 RM)

In 20 minutes:

Build to a 1RM split jerk

Metcon

Metcon (3 Rounds for reps)

3 round AMRAP:

1 minute power clean

1 minute front squat

1 minute shoulder to overhead

1 minute rest
*Use 45-50% of your 1RM power clean.