**Monday – October 25th**

Crossfit Cle – CrossFit

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Gotta put in the work to get the results!

Warm-up

Warm-up (No Measure)

1 minute row

15 air squat

10 pushup

10 ring row

5 yoga inchworm

10 PVC passthrough

5 sumo foldover

10 PVC passthrough in a squat

5 I-T-Y raise

10 PVC good morning

5 snow angel

1 minute banded lat stretch R/L

5 down and finish

5 elbows high and outside

5 hang muscle snatch

Weightlifting

Good Mornings (5×10)

5 superset rounds on a 3 minute clock:

10 good morning

10-20 GHD situp

3 hang muscle snatch

*Muscle snatch moderate weights that allow for you to lift efficiently. Warm up the first two sets and hold the final 3. Use the same weights for your good mornings.

Metcon

Metcon (Time)

5 rounds for time:

10 sumo deadlift high pull 95/65#

10 push press

50 double under (1 minute of work, 100 single under)