**Monday – December 27th**

Crossfit Cle – CrossFit

View Public Whiteboard

We see that hard work you’ve been putting in!

Warm-up

Warm-up (No Measure)

3 rounds of 20 second stations:

Air squat

Jumping Jack

Jumping jumping Spiderman (quick reps)

10 pvc passthrough

10 passthrough in a squat

5 crossover snow angel

10 bird dog

5 crossover Y-raise + overhead squat

1 minute cranky elbows

1 minute couch stretch L/R

Weightlifting

Front Squat (7×3)

7 superset rounds on a 3 minute clock:

3 front squat 70-85%

7 tempo ring row (3 down, 3 up)

Metcon

Metcon (Time)

For time on a Tabata timer:

40 lateral burpee over barbell

30 power clean 135/95#

20 overhead squat