**Monday – August 8th**

Crossfit Cle – CrossFit

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Two dumbbells? Twice the fun!

Warm-up

Warm-up (No Measure)

400m run

Spiderman down

5 kb windmill R/L

10 goblet squat

5 kb push press R/L (think about finishing position overhead)

Stiff leg bear crawl back with 3 pushups at each pillar

10 pvc passthrough

5 K squat

5 around the world in an active squat

10 pvc pipe push press

Set up dips and ring rows and warm up few reps of dip ad ring row

Gymnastics

6 supersets on a 3 minute clock:

Dips (6x set)

3-5 dip negatives. Keep them slow and controlled. Focus on hollow and ROM.

Ring Rows (6x set)

Set yourself up for 10-15 reps done in a single smooth set. 8 RPE.

Metcon

Metcon (AMRAP – Reps)

8 round alternating Tabata:

Burpee 6″ touch

Air squat

Dumbbell push press 50/35# set

Box over 24/20″

*This is a low score counts Tabata. You only keep your lowest score for each movement. Plan your approach! 7+19+10+15=51reps