**Friday – November 5th**

Crossfit Cle – CrossFit

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Excited to have some more ass kickers in the mix! Welcome Hollie!

Warm-up

Warm-up (No Measure)

2 rounds with a barbell:

10 air squat

5 strict press R/L

5 yoga inchworm

5 push press R/L

5 sumo foldover

10 ring row

5 90/90 raise and press

5 ATW each way

5 snow angel

15 pvc passthrough in a squat

Weightlifting

Push Press (6×5)

6 superset rounds on a 4 minute clock:

5 push press (build from moderate weight for 5 to a very heavy set of 5)

10-20 GHD situp

7 hip extension with 3 second hold at the top

Metcon

Metcon (Time)

3 rounds for time: *7 minute cap

50 double under (100 single, 60 second window)

20 wallball shot 20/14# to 10/9′

10 pullup
*Rx+ for a heavy wallball shot and chest to bar pullup.