**Friday – August 20th**

19
Aug

**Friday – August 20th**

Crossfit Cle – CrossFit

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Some fabulous box overs by one of our newest members, Fabiola! Happy to have you join us here at CLE!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

10 ring row

20 single under

1 minute of situp and reach

1 minute of jumping spiderman

1 minute of yoga inchworm

2 minutes of the olympic wall squat stretch

5 k squat with a barbell

Do two warmup sets of 5 to build up to your first working weight for the backsquats.

Weightlifting

Back Squat (3×3, 5×1)

Work on a 3 minute clock:

Perform 3×3 to warmup and build up weight, then 5×1 to build to a heavy single for the day.

Metcon

Metcon (Time)

For time:

21-15-9

Front squat 135/95#

Calorie erg (15-11-7)

1 minute max double under (Starts with your first skip)
The workout is for time, in the notes record how many double unders you completed in the 3 minutes of with the rope.