**Thursday – January 14th**

Crossfit Cle – CrossFit

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Welcome to the CrossFit CLE fam Robin!

Warm-up

Warm-up (No Measure)

3 rounds: 20 second on 10 seconds off, rotating through the movements:

Alternating lunge

Medball situp and reach

PVC passthrough

Inchworm

5 I-T-Y raise

5 ATW each way

2 wall climb

5 90/90 raise and press

10 overhead squat

30 second handstand hold

Metcon (4 Rounds for time)

Each for time, rest 3 minutes between: *30 minute cap

“Fran”

21-15-9

Thruster 95/65#

Pullup

3 rounds:

40 double under (80 single skip)

15 double dumbbell power clean 50/35# pair

9 rounds:

5 box hop (high box)

5 power snatch 95/65#

Once:

45 wallball shot 20/14# to 10/9’