23
Nov
**Wednesday – November 24th**
Crossfit Cle – CrossFit
*6:30PM class cancelled*
Warm-up
Warm-up (No Measure)
2 rounds, 30 sec per movement:
Air squat
Spiderman
Sit-up and reach
Arm circles forward/backwards
10 scap pullup
30 seconds cranky elbows
10 kip
30 second cranky elbows
10 kipping knee raise
30 second cranky elbows
With a barbell:
5 down and finish
5 high pull
5 high hang muscle clean
5 hang power clean
5 clean
Weightlifting
Clean Complex (8xComplex)
Perform as an unbroken complex. Use a hook grip.
8 sets of the complex on a 2 minute clock:
Power clean
Hang power clean
Clean
Hang clean
*Build to a max for the complex.
Metcon
Metcon (Time)
3 rounds for time:
15 burpee toes to bar
30 wallball shot 20/14# to 10/9′
*Rx+ for a bar 8″+ out of reach.