**Friday – February 18th**

Crossfit Cle – CrossFit

View Public Whiteboard

Sometimes the barbell gets a vote!

Warm-up

Warm-up (No Measure)

2 rounds:

10 box step up normal/high

5 situp and reach

10 squat and reach

10 up dog down dog

10 spiderman windmill

1 minute doorway stretch

Work hip and back mobility into the rest during your weightlifting rounds.

Weightlifting

5 superset rounds on 3 minute clock:

Back Squat (5×10)

40% +. build up for 3 sets and maintain for the final 2.

Dips (5x set)

*Work on building strength and skill. Plan to keep rep count accross 5 rounds.

Metcon

Metcon (Time)

For time, segmented as desired:

200m bear crawl

150 box step up with a barbell behind the neck 75/55# to 24/20″

100 Abmat situp
*Rx+ for GHD situp.

50 Burpee February

50 Burpee February – Day 18 (3 Rounds for time)

3 sets, each for time, rest 1 minute between:

20-10-20

Burpee box hop (high box)