**Monday – July 11th**

Crossfit Cle – CrossFit

View Public Whiteboard

Here come the bands!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Bear crawl

2 rounds:

10 Russian KB swing

10 windmill 5R/5L

Spiderman crawl

10 pvc passthrough

5 K-squat

5 around the world each way

10 scap pullup

10 pvc passthrough

2 wall climb with 5 sec hold

Weightlifting

6 supersets on a 3 minute clock:

Deadlift (6×3)

3 band resisted deadlift (use loads 45-65% of your 1RM)

Pull-ups (6x set)

3-5 Pullup negative.

Work off a box and use bands needed.

Metcon

Speedbata (Time)

3 rounds for time on a Tabata timer:

20 kettlebell swing 53/35#

5 wall climb

250m erg or 200m run

*Rx+ for heavier kettlebell swing.
Repeat from 4-19-22.