**Thursday – October 21st**

Crossfit Cle – CrossFit

View Public Whiteboard

When was the last time you opted for the ski erg?

Warm-up

Warm-up (No Measure)

10 seconds at each intensity on your erg for the day:

Easy

Moderate

High

Moderate

Easy

10 spiderman windmill

10 sumo foldover

10 air squat hands overhead

Repeat the erg warmup

1 minute suitcase trap stretch R/L

1 minute couch stretch R/L

Metcon

7 round Erg/Carry (7 Rounds for time)

7 rounds, rest 1 minute between rounds:

200/160m row/ski or 400/320m bike

100m farmers carry (2/3 bodyweight + if possible. Carry should take less than a minute each round.)

Cooldown

Warm-up (No Measure)

200m walk

10 banded crossover/crossopen R/L

3 way wrist stretch