**Monday – March 1st**


**Monday – March 1st**

Crossfit Cle – CrossFit

View Public Whiteboard

Find those things that will make you a little fitter each day.


Warm-up (No Measure)


2 rounds:

10 dumbbell snatch

10 overhead dumbbell lunge (5 EA)

10 PVC pass through

5 small jump

5 squat jump

1 minute banded lat stretch (EA)

1 minute calf stretch (EL)

With a PVC then a barbell:

5 tall shrug and high pull

5 tall muscle snatch

5 hang muscle snatch

5 overhead squat


Metcon (1 Rounds for reps)

2x 7 minute AMRAP, 3 minute of rest between:

15 box hop 24/20″

10 hang muscle snatch 75/55#

5 overhead squat


Gymnastics Mashup (5 supersets, rest as needed between:)

3-5 weighted strict pullup (don’t compromise technique or range for load, scale to 3 pullup negatives as needed)

30 second handstand hold or handstand walk practice