**Monday – August 22nd**

Crossfit Cle – CrossFit

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Let’s see those skills!

Warm-up (No Measure)

5 minutes of strict “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

10 pvc passthrough

10 squat and reach

10 crossover/open

10 pvc hang power clean

30 second pigeon pose R/L

1 minute doorway stretch

1 minute cranky elbow

Warmup a mini round of the workout a few minutes before starting WOD:

15-20 air squat

2-3 muscle up (4-6 dip)

3-5 hang power clean

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale muscle ups to 14 ring dips. Use a weight that you can do all 10 hang power cleans unbroken each round.

Weightlifting

Overhead Squat (3RM)

20 minutes to build up to a 3RM