**Monday – August 29th**

Crossfit Cle – CrossFit

View Public Whiteboard

Grip ’em and rip ’em!

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Jump rope

Pushups (change hands every 3)

PVC passthrough/ATW

Good morning

10 low spiderman

10 slow air squat (2 second pause)

10 pvc passthrough

20 banded hamstring floss R/L

Weightlifting

5 superset on a 3 minute clock:

Bench Press (5×7)

Start with a moderate load, build 3 rounds and hold the final 2

Good Mornings (5×15)

Banded. Smooth in, Fast out.

MetCon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

10 handstand pushup

30 double under (60 single under, 45 seconds max)

20 alternating dumbbell snatch 50/35#

30 air squat