**Monday – November 29th**

28
Nov

**Monday – November 29th**

Crossfit Cle – CrossFit

View Public Whiteboard


Let’s get those squats in!

Warm-up

Warm-up (No Measure)

2 rounds (slow round, fast round):

10 banded goodmorning

10 banded strict press

10 overhead squat

5 I-T-Y raises

1 minute alternating Samson’s stretch

5 90/90 raise and press

1 minute banded lat stretch R/L

1 minute banded front rack stretch R/L

Weightlifting

Front Squat (7×4)

7 superset rounds on a 3 minute clock:

4 front squat 60-80%

Set of pullups

*Pick your poison, strict, kipping, tempo, weighted…

Metcon

Metcon (Time)

3 rounds for time: *8 minute cap

21 box hop 24/20″

15 handstand pushup

9 hang power clean 70% of your 1RM power clean