**Monday – March 7th**

Crossfit Cle – CrossFit

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That’s right! You’re ready for this!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

10 ring row

10 pvc passthrough

10 plate or small box hops

10 Cossack’s squat

10 good morning

10 pvc passthrough

Burgener:

5 down and finish

5 high pull

5 high hang muscle clean

5 hang power clean

3 minutes of squat related mobility

Weightlifting

Back Squat (5-5-3-3-3-1-1)

7 superset rounds on a 3 minute clock:

5-5-3-3-3-1-1 back squat (build to a heavy but safe single)

2-3 pullup negatives (3+ seconds)

Metcon

Metcon (Time)

5 rounds for time: *10 minute cap

15 box hop 24/20″

12 hand release pushup

9 hang power clean 95/65#
*Rx+ for a heavier barbell