**Wednesday – October 27th**

Crossfit Cle – CrossFit

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Mr. Shorr Crushing some box hops!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each station:

Single under

Jumping spidermam

Prone snow angel, no load

Deadbug

1 minute couch stretch R/L

1 minute calf stretch or smash R/L

with barbell:

10 k-squat

5 down and finnin

5 highpull

5 hang muscle snatch

5 hang power clean

Weightlifting

Power Clean (15×2)

15 minutes OTM:

2 power clean (touch and go)

*Warm up at 50% for 5 sets and then build up to a heavy double by set 15.

Metcon

Metcon (Time)

For time:

50 box hop 24/20″

30 burpee pullup

10 deadlift 70% of your 1RM
*Rx+ for 30/24″ box and Pullup bar that is 10/8″ outside standing reach.