**Thursday – October 7th**

Crossfit Cle – CrossFit

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Steady work will get the job done!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each station:

Air squat

Situp and reach

Single under

Spiderman

Smash, roll, stretch for 10 minutes before the intervals

Metcon

600m Smashers (6 Rounds for time)

200m erg (sub 400m on bike)

200m erg

200m run
6 rounds, each for time, rest 2 minute between.

*This is more work than rest, pace your effort to be consistent.