**Monday – December 13th**

Crossfit Cle – CrossFit

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An elegant composition of movement!

Warm-up

Warm-up (No Measure)

5 Sumo fold overs

5 k squats

10 alternating sit up and reach

10 alternating toe touches from high plank

2 rounds with Light to moderate KB

8 bent over row ea arm

8 sumo KB DL

Weightlifting

Sumo Deadlift (7X3)

7 superset rounds on a 3 minute clock:

3 sumo deadlift

5 strict dip (add load or scale so 5 reps is an 80% exertion)

*Build to a heavy triple.

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#