**Monday – November 22nd**

Crossfit Cle – CrossFit

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More morning fitness! Welcome to CLE Eric!

Warm-up

Warm-up (No Measure)

3 minutes of strict “Cindy”:

5 pullup

10 pushup

15 air squat

10 banded good morning

10 Samson’s stretch

10 hang muscle clean

10 pvc passthrough

10 power clean

10 banded hamstring lockout R/L

1 minute doorway stretch

Weightlifting

Deadlift (5×5)

5 superset rounds on a 3 minute clock:

5 deadlift 70%+

5-15 strict ring dips (single large set)

Metcon

Metcon (Time)

For time: *15 minute cap

1k row

10 power clean 135/95#

10 front squat

750m row

10 power clean

10 front squat

500m row

10 power clean

10 front squat

250m row
*Use weight that allows you to front squat unbroken each round.