**Sunday – December 5th**

Crossfit Cle – CrossFit

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Oh Yeah!

Weightlifting

Front Rack Lunge (5×10)

5 superset rounds on a 2 minute clock:

10 front rack lunge

10 hip/back extension w/ 15 second hold on final rep

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP:

2 power clean 135/95#

2 burpee box over 24/20″

1 legless rope climb
*power cleans and burpee box over increase by 2 each round (2, 4, 6,….), rope climb stays at 1