**Friday – September 10th**

Crossfit Cle – CrossFit

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Scaling is NOT failing! Make good choices so YOU can get the most out of your time in the gym each day!

Warm-up

Warm-up (No Measure)

2 rounds:

10 light kettlebell swing

10 stiff leg kettlebell deadlift

10 kettlebell windmill 5R/5L

10 goblet squat

1 minute elevated pigeon R/L

90 second doorway stretch

Warmup and build to 60% of your 1RM deadlift

Weightlifting

Deadlift (6×5)

6 superset rounds on a 3 minute clock:

5 drop from the top deadlift

A set of strict dips (70% exertion)

*These deadlifts are meant to aid in building speed. Focus on how you set up for each lift so you begin the lifts the same. Work from 60-75% of your 1RM.

Metcon

Metcon (Time)

For time: *13 minute cap

15-10-5-10-15

Box hop 30/24″

Hang power clean 135/95#

Chest to bar pullup