**Thursday – January 13th**

Crossfit Cle – CrossFit

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New Thursday mashup for y’all! Pick your erg wisely.

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute erg

5 yoga inchworm

Bear crawl rig length or 2 wall climb

10 Samson’s stretch

10 Cossacks squat

10 pvc passthrough

10 goodmorning

5 minutes of personal mobility

Metcon

Erg Over Crawl (7 Rounds for time)

7 rounds, each for time on a 5 minute clock:

25/20 calorie erg

15-20 box over

25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.

**You must finish each round in less than 3 minutes. Scale you box height and reps and the bear crawl accordingly.