**Tuesday – February 15th**

Crossfit Cle – CrossFit

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Be sure to stretch when you get sore from new movements. Lunges anybody?

Warm-up

Warm-up (No Measure)

2 minute erg

10 sumo foldover

15 PVC passthrough

10 goodmorning

10 push press

5 around the world R/L

10 bird dog

5 prone snow angel

10 deadbug

5 prone snow Angel

3 minutes of shoulder mobility

Weightlifting

7 superset rounds on a 3 minute clock:

Push Press (7×3 build to 3RM)

3 push press (build to a 3 RM)

GHD Sit-ups (7x set)

Small, quick set of GHD situp. Get sore, but not too much.

Metcon

Metcon (Time)

2 rounds for time: *10 minute cap

40 wallball shot 20/14# to 10/9′

20 deadlift 185/125#

5-10 muscle up (less than 90 seconds of work, 60 seconds of pullups as a scale)

50 Burpee February

New Benchmark Metcon (Time)

For time on a :30/:30 timer:

50 bar facing burpee

*Be sure to jump over the bar with a 2 foot take off.
Work for 30 seconds and rest for 30 seconds, repeat as many times as necessary.