**Monday – August 9th**

Crossfit Cle – CrossFit

View Public Whiteboard

Building those pressing muscles one dip at a time!

Warm-up

Warm-up (No Measure)

2 rounds:

10 banded good morning

8 pushup

6 updog windmill

2 minute doorway stretch

20 banded hamstring lockout R/L

1 minute pigeon pose R/L

Build up your deadlift and your dips with 3 warmup sets each.

Weightlifting

Deadlift (7×2)

7 superset rounds on a 3 minute clock:

2 hook grip deadlift

Set of ring dips to about a 70% exertion

*Build to a very heavy double and hold for the final 3 rounds

Metcon

Metcon (5 Rounds for reps)

10 minute rotating Tabata:

Pullup

Kettlebell swing 53/35#

Alternating goblet lunge

Wall climb
*Work as 5 rounds with 20 seconds work at each station per round.