**Thursday – March 3rd**

Crossfit Cle – CrossFit

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Short and sweet today, hit those ergs hard!

Warm-up

Warm-up (No Measure)

3 rounds 30 seconds each station:

Jump rope

Jumping Spiderman/ low/ windmill

Air squat/ close foot squat/ squat and reach

Ring row

1 minute calf stretch R/L

2 minute doorway or other pec stretch

1 minute couch stretch R/L

Before the Metcon

2 rounds:

100m on your erg at a SHARP pace

2 burpee box jump over

Rest 30 seconds

Recover for 2 minutes and then start.

Metcon

Metcon (10 Rounds for time)

10 rounds each for time, rest 1 minute between efforts:

250m row or ski, 500m bike erg

5 burpee box jump over

*Work with a box that you can clear safely and without hesitation.