**Monday – December 6th**

Crossfit Cle – CrossFit

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Wide feet, close hands, grab your bar and stand!

Warm-up

Warm-up (No Measure)

2 minute erg

10 situp and reach

15 pvc passthrough

10 sumo squat and reach

10 pvc passthrough in a squat

10 good morning

10 overhead squat

3 minute pick your poison

shoulder mobility

Weightlifting

Sumo Deadlift (5×4)

5 superset rounds on a 3 minute clock:

4 sumo deadlift

5 strict handstand pushup

*Scale as needed to make a set of 5 hspu appropriately difficult.

Metcon

Metcon (Time)

3 rounds for time: *15 minute cap

50 double under (60 seconds of work, 100 single under)

25 toes to bar

10 snatch 115/80#
*Rx+ for 75 doubles and 135/95# snatch.