Crossfit Cle – CrossFit
Get in early and beat the heat!
Warm-up (No Measure)
2 rounds, 30 seconds each movement:
situp and reach
Pushup to down dog
10 squat and reach
10 good morning
15 PVC passthrough
10 press in snatch
Review Bear complex with PVC pipe
1 minute R/L couch stretch
For time: *18 minute cap
100 wallball shot 20/14# to 10/9′
30 muscle up (scale with 60 dips or 60 chest to bar pullup)
*Partition as desired.
Bear Complex (10×1 rep OTM)
Second Push Press
Build to a heavy weight and maintain for the final 5 rounds.
*May be performed with a smooth flow (cluster/cluster jerk, back squat in to behind the neck push jerk).