**Friday – April 22nd**

Crossfit Cle – CrossFit

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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