**Tuesday – August 3rd**

Crossfit Cle – CrossFit

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Smooth reps up and over that box!

Warm-up

Warm-up (No Measure)

7 pushup inchworm

20 single under

7 situp and reach

20 single under

7 press to updog

20 single under

10 Cossack squat ( 3 second hold)

1 minute each side:

Banded lunge stretch

Banded front rack stretch

Work up 3×5 front squats to build to your working weight. Practice the pause on some of these squats so your systems are switched on.

Weightlifting

Front Squat (7×3)

7 superset rounds on a 3 minute clock:

3 pause front squat (3 seconds in the squat)

3 strict pullup negative (5 seconds or longer)

*Work from 65-75% on the front squat.

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

3 dip

10 box over 24/20″

6 dip

10 box over

9 dip

3 box over

12, 15, 18… on the dips, always 10 box over
*Rx+ for 30/24″ box over and/or strict ring dip.