**Friday – September 2nd**

Crossfit Cle – CrossFit

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Get low! Get low! Get low!

Warm-up

Warm-up (No Measure)

3 minutes of ring row “Cindy”

5 ring row

10 pushup

15 air squat

10 pvc passthrough

10 scap pullup

10 Samson’s stretch

10 Sott’s press

10 kip

30 sec supinated grip hang

2 minutes on a foam roller working through your back

Weightlifting

4 supersets on a 3 minute clock:

Front Squat (4×7)

50-70% of your 1RM front squat. Work on Depth and position over maximal loading.

Pull-ups (4x Set)

Work around 8-9 RPE.

MetCon

Metcon (3 Rounds for reps)

3x Tabata, rest 1 minute between:

Push press 95/65#

Toes to bar

Alternating lunge

*Rx+ for jumping lunge to a 8/6″ touch. Scored as your total reps for each movement.