**Tuesday – December 21st**

Crossfit Cle – CrossFit

View Public Whiteboard

Grab yourself some kettlebells!

Warm-up

Warm-up (No Measure)

Bear crawl down

High knees back

Butt kicks

Over the hurdle/under the hurdle (half left, half right)

Stiff leg bear crawl

Samson’s stretch

5 K-squat

10 pvc passthrough

10 super upright front squat

3 minutes of foam rolling back and lats

Weightlifting

Front Squat (4×10)

4 superset rounds on a 4 minute clock

10 double kettlebell front squat

10 double kettlebell bent over row

10 banded no moneys

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

25 wallball shot 20/14# to 10/9′

15 pullup

10 ring dip (Rx+ for 5 muscle up)