**Monday – January 3rd**

Crossfit Cle – CrossFit

View Public Whiteboard

Unbroken?

Warm-up

Warm-up (No Measure)

3 minute erg

10 banded good morning

10 banded strict press

10 pvc passthrough

10 Spiderman windmill

10 birddog

1 minute elevated pigeon pose

2 minute back roll

Weightlifting

Deadlift (7×4)

7 superset rounds on a 3 minute clock:

4 deadlift (singles dropped from the top)

Single set of GHD situp (plan for 7 rounds)

*Work 60-75% on the deadlift. Focus on repeating your setup and producing a fast pull.

Metcon

Metcon (Time)

12 rounds for time: *12 minute cap

5 burpee to a 6″ touch

10 wall ball shot 20/14# to 10/9′
*Rx+ for 30/20# wallball shot.