**Monday – January 17th**

Crossfit Cle – CrossFit

View Public Whiteboard

Sadly, Mike moved to Atlanta this weekend. We wish you the best of luck and hope you come back to visit!

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

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.

Sumo Deadlift (5×4)

*Work increased loads from 12-6-21

Handstand Push-ups (5×5)

*Scale as needed to make a set of 5 hspu appropriately difficult. Work deficit if possible

Metcon

Metcon (Time)

3 rounds for time:

25 kettlebell swing 53/35#

20 box hop 24/20″

15 pullup