**Monday – April 19th**

18
Apr

**Monday – April 19th**

Crossfit Cle – CrossFit

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Smooth is fast!

Warm-up

Warm-up (No Measure)

3 minute ring row “Cindy”

2 rounds:

5 kettlebell windmill EA

5 Crossover Y raise

5 scap pullup

10 PVC/barbell overhead squat

4 minutes of thoracic spine/shoulder mobility

Weightlifting

Overhead Squat (7 superset rounds on a 3 minute clock)

7 overhead squat 40-60% of projected 1RM

1 strict pullup (work to the heaviest weighted single you can. If scaling to ring rows, work to the most horizontal body position you can. Use a plate to mark you foot position and terminate each rep with your wrists touching ribs.)

Metcon

Metcon (Time)

For time:

21-15-9

Chest to bar pullup

Box over 30/24″
Scale the pullups and the box over accordingly to finish sub 5 minutes.