**Monday – April 5th**

Crossfit Cle – CrossFit

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Simple, not easy!

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

15 PVC passthrough

10 squat and reach

10 situp and reach across

30 second supinated grip hang

10 snap to hollow

2 minute keg drill or other shoulder mobility

Weightlifting

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

3 overhead squat (with the 3rd rep having a 3 second pause at the bottom)

15-30 second L-hang

*Build from 70% to 90% of your projected 1RM from Wodify.

Metcon

Metcon (Time)

5 rounds for time:

15 box hop 24/20″

12 toes to bar

9 handstand pushup
*This is intended to be a sub 10 minute workout. Ideally you will do movements nearly unbroken.

**Rx+ for 30″ box and strict handstand pushup.