**Monday – May 3rd**

Crossfit Cle – CrossFit

View Public Whiteboard

Fewer reps means more plates! Load up those barbells!

Warm-up

Warm-up (No Measure)

2 minute row crescendo

15 PVC passthrough

6 K-squat

6 around the world R/L

10 overhead squat

10 lunge and twist

6 sumo foldover

6 sliding cossack squat

Weightlifting

Overhead Squat (3RM)

20 minutes to build to a 3RM overhead squat

*Between each of your first 3 sets, spend 2 minutes doing some shoulder, spine or hip mobility.

Metcon

Metcon (2 Rounds for reps)

AMRAPs:

4 minute row calories

3 minute lateral burpee over rower
Rx+ for tall rower. Score each movement separately.