**Friday – October 15th**

14
Oct

**Friday – October 15th**

Crossfit Cle – CrossFit

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A Fine day to bend some barbells!

Warm-up

Warm-up (No Measure)

2 round:

10 box step up (normal/high)

5 quick yoga inchworm

10 air squat (wide stance)

5 sumo foldover

2 minute couch stretch R/L

2 minute foam roll whole back

Set up to start your back squats around 30% of your 1RM

Weightlifting

Back Squat (5 sets in 20 minutes:)

10 backsquat

*Warmup on sets 1 and 2. Work 70-75% for your final 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 power clean and jerk 135/95#

20 box step up 53/35# kettlebell to 20/18″

50 double under (1 minute of work)