**Monday – October 18th**

Crossfit Cle – CrossFit

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Welcome to the community Ali!

Warm-up

Warm-up (No Measure)

400m jog

10 light double dumbbell strict press

5 around the world R/L

5 dumbbell windmill R/L

10 spiderman windmill

15 PVC passthrough

5 yoga inchworm

10 double dumbbell split jerk

1 minute of single under

2 sets with a barbell, mobility between sets:

3 dip and hold

3 push press

3 split jerk drop

3 split jerk

3 minute thoracic spine and lat smash

Weightlifting

Split Jerk (10×3)

10 minutes OTM:

3 split jerk (from the floor or from a rack)

*Work from 50-75% of your 1RM.

Metcon

Metcon (Time)

For time: *15 minute cap

21-15-9-15-21

Box hop 24/20″

Push press 95/65#

x3 double under
Rx+ for 115/80# push press.