**Monday – January 31st**

Crossfit Cle – CrossFit

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Here you go! let’s move some barbells!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Spiderman Crawl

Stiff leg bear crawl

15 pvc passthrough

Burgener warmup:

5 reps each:

Down and finish

Elbows high and outside

High hang muscle snatch

Power snatch balance

Overhead squat

Hang power snatch

5 around the world each way

3 minutes of shoulder mobility pick your poison.

Weightlifting

Power Snatch (10×3)

10 rounds on a 90 second clock:

3 touch and go power snatch

*Build to a heavy but safe touch and go triple.

Metcon

Metcon (Time)

4 rounds for time:

10 burpee box over with single dumbbell 50/35#

20 V-up

20 dumbbell hang power clean and jerk (alternating every 5)