21
Apr
**Friday – April 22nd**
Crossfit Cle – CrossFit
Once again, it’s time to lift heavy things!
Warm-up
Warm-up (No Measure)
3 minutes of “Cindy”:
5 pullup
10 pushup
15 air squat
5 K-squat
10 pvc passthrough
5 Sott’s press
5 around the world each way
5 overhead squat
10 passthrough in an active squat
1 minute of cranky elbows
*During the 20 minutes to build up your front squat, continue doing minor stretches to prepare for a 1RM lift!
Weightlifting
Front Squat (5-5-3-3-1-1-1-1)
Complete 8 sets in 20 minutes. Build to a 1 RM
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
10 push press 115/80#
15 toes to bar
10 overhead squat
5 muscle up/ 10 dip scale