**Monday – September 20th**

Crossfit Cle – CrossFit

View Public Whiteboard

Squat and throw and away we go!

Warm-up

Warm-up (No Measure)

2 minute row

5 yoga inchworm

10 pushup to updog

15 pvc good morning

20 pvc passthrough

1 minute banded hamstring flossing (posterior pull from rig)

2 minute doorway stretch

Warm up into dips and deadlift

Weightlifting

Deadlift (5×5)

5 superset rounds on a 3 minute clock:

5 deadlift 70% +

30 seconds max dip (kipping or strict)

Metcon

Metcon (Time)

2 rounds for time: *15 minute cap

40 wall ball shot 20/14# to 10/9′

30 pullup

20 bar facing burpee

10 power clean 155/105#