**Friday – September 23rd**

Crossfit Cle – CrossFit

View Public Whiteboard

We will save those jump and touch lunges for another day!

Warm-up

Warm-up (No Measure)

3 minutes of strict “Cindy”:

5 pullup

10 pushup

15 air squat

15 pvc passthrough

10 Cossack’s squat

5 good morning (long hold)

30 second staff stretch

5 around the world each way in an active squat

5 Clusters with PVC pipe

1 minute couch stretch R/L

Weightlifting

Cluster (20 minutes to 1RM)

Perform a clean and come out of the squat straight in to the press to perform a thruster.
Build up to a 1RM. Use time between lifts for mobility.

MetCon

Metcon (Time)

For time:

21-15-9

Pullup

Wallball shot 20/14# to 10/9′

25m bear crawl

25m walking lunge

*Rx+ for chest to bar pullup and Medball overhead for the walking lunge.