**Friday – October 22nd**

Crossfit Cle – CrossFit

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Another new face! Welcome to CrossFit CLE Luke!

Warm-up

Warm-up (No Measure)

3 rounds:

3 burpee

Jog down

7 air squat

Jog back

10 alternating Samson’s stretch to hamstring scoop

10 alternating updog windmill

10 banded passthrough

10 banded good morning

2 minute low back roll

1 minute pigeon pose (floor or elevated)

Weightlifting

Deadlift (1RM)

25 minutes to establish a 1 RM deadlift

Metcon

Metcon (Time)

For time:

15 power clean and jerk 135/95#

30 burpee toes to bar

45 wallball shot 20/14# to 10/9′

30 burpee toes to bar

15 power clean and jerk
*Rx+ for 155/105# and heavy wallball shot.