**Thursday – February 11th**

Crossfit Cle – CrossFit

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Perception molds reality.

Warm-up

Warm-up (No Measure)

2 minutes on an erg

5 yoga inchworms

10 Samson’s stretch

5 dumbbell windmill (EA)

10 K-squat

10 passthrough in an active squat

2 minutes each side banded lat stretch or other shoulder mobility for your overhead squat.

Metcon

#1: Metcon (Time)

Each element for time, rest 3 minutes between elements. The entire workout has a 35 minute cap:

1k row/ski/bike

30 box hop 30/24″
You have to work within your class to select the order in which you will do the three ergs. Biking requires a 2k effort. Note your erg with your score.

#2: Metcon (Time)

100 kettlebell swing 53/35#

*Each time you break, you must complete 10 burpees over your kettlebell before resuming. Use a kettlebell that will allow you to swing past 50 before needing to break.
*Each time you break, you must complete 10 burpees over your kettlebell before resuming. Use a kettlebell that will allow you to swing past 50 before needing to break. Note your sets with your score.

#3: Metcon (Time)

1k row/ski/bike

20 power clean + alternating lunge complex 115/80#

#4: Metcon (Time)

30 power snatch + overhead squat complex 115/80#

#5: Metcon (Time)

1k row/ski/bike

10 wall climb