**Wednesday – February 24th**


**Wednesday – February 24th**

Crossfit Cle – CrossFit

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Sometimes speed is the enemy. Move slow and control those dumbbells!


Warm-up (No Measure)


2 rounds:

10 wall ball shot

8 kipping straight leg raise

6 luge and passthrough

6 PVC pipe upright row (1 second hold at the top)

4 pushup to updog

4 pushup to downdog

1 minute couch stretch (EL)


Metcon (3 Rounds for weight)

5 superset rounds on a 3 minute clock:

10 double dumbbell lunge (walking forward, HEAVY farmers carry)

10 double dumbbell upright row (elbows high and outside)

5 single arm dumbbell strict press (EA)
You will likely need to use 5 different dumbbells. A heavy set for lunges, a light set for the upright row and finally a single dumbbell for the strict presses (likely to fall between the other 2 sets)


Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

14 toes to bar

21 wall ball shot 20/14# to 10/9’

35 double under (30 seconds tops, 75 single under scale)