**Wednesday – February 9th**
Crossfit Cle – CrossFit
Another new addition to our community, Erin is no newbie to CrossFit and has been kicking ass in the morning classes!
Warm-up
Warm-up (No Measure)
3 rounds:
10 box step up (short/normal/high)
10 air squat
10 PVC passthrough
10 kip
5 Crossover R/L
5 Scorpion R/L
1 minute pigeon pose R/L
With a barbell:
5 down and finish
5 hang power snatch
5 overhead squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
20 box step up 24/20″ with 50/35# dumbbell
15 wallball shot 20/14# to 10/9′
10 toes to bar
Weightlifting
Snatch Complex (2rm)
Perform as a unbroken complex.
At 17 minutes on the clock, 5 minutes to establish a max:
2 snatch (any type, touch and go)
50 Burpee February
50 Burpee February – Day 9 (5 Rounds for time)
5 rounds for time on a 2 minute clock:
10 burpee pullup
*You must have a minimum of 30 seconds rest at the end of each 2 minute window. Scale reps and rounds accordingly. Pullup bar should be 6″ outside of standing reach.