**Friday – August 19th**

Crossfit Cle – CrossFit

View Public Whiteboard

Rack ’em up!

Warm-up

Warm-up (No Measure)

5 pushup

10 alternating lunge

Jog down back pedal back

5 pushup

10 alt lunge (arms overhead)

Lateral slide down and back

10 pvc passthrough

10 situp and reach

10 updog windmill

5 around the worlds each way in an active squat

1 minute couch stretch R/L

30 second hang from pullup bar

1 minute cranky elbow or other front rack stretch

Weightlifting

4 sets on a 3 minute clock:

*Use a rack to switch from front rack to back if needed, or toss overhead if possible. Build to a heavy final set.

Front Rack Lunge (4×4)

Front Squat (4×4)

Back Rack Lunge (4×4)

Back Squat (4×4)

Metcon

Metcon (Time)

4 rounds for time: 20 situp 15 shoulder to overhead 115/80# 10 jumping lunge (10/8″ + touch) 10 knees to elbow *Rx+ for 20 GHD situp and 5 Ring Muscle up.