**Thursday – April 5th**

Crossfit Cle – CrossFit

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A little running and some kipping pullups. Only 25 days till Memorial Day Murph!

Warm-up

Warm-up (No Measure)

200m jog

Knee hug into Samson’s stretch down

High kick and toe touch back

10 dumbbell windmill R/L

200/400m on your erg for the day

5 minutes for mobility

Metcon

7 round Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski or 400m bike

400m run

200m row/ski or 400m bike
*Last programmed 9-2-2021

Gymnastics

Pull-ups (7xSet)

7 minutes OTM:

Single set of kipping pullup

*Do the same number every round working on keeping a smooth unbroken flow. Ideal set volume will be between 5-15 reps depending on your ability.