**Monday – August 23rd**

Crossfit Cle – CrossFit

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Put in the effort and you’ll get the results!

Warm-up

Warm-up (No Measure)

3 minute circuit:

6 spiderman pushup

5 situp and reach

4 alternating lunge

15 PVC passthrough

5 I-T-Y raise

10 good morning

5 around the world each way

5 snow angels

1 minute banded lat stretch R/L

1 minute of banded hamstring lockouts R/L

Weightlifting

Shoulder Press (7×3)

7 superset rounds on a 3 minute clock:

5 strict press

5 hanging straight leg raises

Metcon

Metcon (Time)

For time:

10-8-6-4-2

Bar facing burpee

Power clean 50% of your power clean 1RM

Alternating front rack lunge