**Friday – October 8th**

Crossfit Cle – CrossFit

View Public Whiteboard

It’s a good day to go unbroken!

Warm-up

Warm-up (No Measure)

3 rounds:

15 kettlebell swing

10 air squat

5 kettlebell windmill R/L

10 straight leg dead bug

10 banded good morning

1 minute olympic wall squat

1 minute banded lunge hip opener R/L

Weightlifting

Back Squat (8×3)

In 20 minutes:

8×3 back squat

*Build from 50% for 6 sets, hold for the final 3.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

15 kettlebell swing 53/35#

15 abmat situp

15 wall ball shot 20/14# to 10/9′
*Rx+ for 30/20# wallball shot.