**Wednesday – September 22nd**

Crossfit Cle – CrossFit

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Time for some more box hops!

Warm-up

Warm-up (No Measure)

2 rounds:

10 box step up/box hop

10 lemon squeeze

5 single dumbbell hang power clean and jerk R/L

5 windmill R/L

1 minute couch stretch R/L

1 minute calf stretch R/L

Demo and warmup the double dumbbell power clean and jerk (can be done lowering the dumbbells in between the legs or outside of them)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

15 box hop 24/20″

10 toes to bar

5 double dumbbell power clean and jerk 50/35#

Accessory

Metcon (No Measure)

4 superset rounds, rest as needed between rounds:

3 strict pullup negatives (slower is harder, jump, kip or strict pullup your way to the top)

1 minute of pistols (work on quality and consistency before speed)