**Monday – September 27th**

Crossfit Cle – CrossFit

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Another Collin? Heck yeah! Welcome to CrossFit CLE buddy!

Warm-up

Warm-up (No Measure)

3 rounds of strict “Cindy”

5 pullup/ring row

10 pushup

15 air squat

10 Cossack squat

10 Samson’s stretch

10 updog windmill

10 barbell goodmorning

1 minute cranky elbow stretch

Weightlifting

Front Squat (7×3)

7 superset rounds on a 3 minute clock:

5 front squat (build to a 5RM)

5 prone snow angels

Metcon

Metcon (Time)

For time: *12 minute cap

21-15-9-9-15-21

Wallball shot 20/14#

GHD situp (scale to abmat situp)