**Monday – December 20th**

Crossfit Cle – CrossFit

View Public Whiteboard

Wind up that kip and let it rip!

Warm-up

Warm-up (No Measure)

2 minute erg

10 sumo foldover

10 PVC passthrough

10 Cossack’s squat

10 good morning

10 sumo stance squat

5 ATW each way

1 minute pigeon pose R/L

1 minute banded lat stretch

2 wall climb + 10 second handstand hold

Weightlifting

Sumo Deadlift (7×5)

7 superset rounds on a 3 minute clock:

5 sumo deadlift

30 seconds of handstand drill

*Maintain a heavy load for the final 3 sets.

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Burpee box over 24/20″

Toes to bar