6
Mar
**Monday – March 7th**
Crossfit Cle – CrossFit
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