**Monday – January 10th**

Crossfit Cle – CrossFit

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Move heavy weights, long distances, quickly!

Warm-up

Warm-up (No Measure)

2 minute erg

Spiderman down

Stiff leg bear crawl back

Samson’s stretch

High kick

10 pvc passthrough

5 good morning (long hold)

10 front squat

Burgener warmup:

5 down and finish

5 high pull

5 high hang muscle clean

5 high hang power clean

5 hang power clean

Weightlifting

Power Clean (10×2)

10 rounds on a 2 minute clock:

2 power clean (build to a 2 RM)

Metcon

Metcon (Time)

2 rounds for time: *15 minute cap

30 deadlift (50% of you power clean 2RM)

25 hang power clean

20 front squat

15 pullup