**Monday – November 8th**

Crossfit Cle – CrossFit

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Hopeful PJ, Nick and all the rest of you are ready for some more pullups!

Warm-up

Warm-up (No Measure)

30 seconds each:

Air squat

Samson’s stretch

PVC passthrough

Cossack’s squat

Spiderman

PVC passthrough

Overhead squat

Kip/Scap Pullup/ Ring row

1 minute couch stretch R/L

3 minute spine and lat roll

Weightlifting

Goblet lunge (5×10)

Hold kettlebell or dumbbell goblet style
5 superset rounds on a 3 minute clock:

10 goblet lunge

30 second handstand drill

*Any handstand drill work is fair game.

Metcon

Metcon (Time)

3 rounds for time: *12 minute cap

10 power snatch 135/95#

20 pullup

50 air squat
*Rx+ for 30 pullup each round