**Friday – June 3rd**

Crossfit Cle – CrossFit

View Public Whiteboard

Plenty of options!

Warm-up

Warm-up (No Measure)

3 rounds, 30 seconds each station:

Jump rope (Singles/Doubles)

Squat (Air squat/Back squat)

PVC passthrough / Around the world / Passthrough in a squat

10 pushup

10 crossover

10 press to updog + windmill

90 second olympic wall squat

10 Samson’s stretch in to a Hamstring scoop

Warm up your back squat and dips to get to your working weight.

Weightlifting

6 superset rounds on a 3 minute clock:

5 back squat 70%

5 dip, work tempo if possible

Back Squat (6×5)

All sets at 70% of your 1RM.

Dips (6×5)

Work a strict dip with the added dificulty of controling tempo if you are able. 5 rep = 8 RPE

Metcon

Metcon (Time)

3 rounds for time:

20 single arm dumbbell/kettlebell shoulder to overhead 50/35# (10R/10L)

30 hanging hip touch

50 double under (1 minute/100 single under)

*Rx+ for heavier dumbbell.