**Tuesday – June 14th**


**Tuesday – June 14th**

Crossfit Cle – CrossFit

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Dumbbells and deadlifts! Let’s get a little stronger!


Warm-up (No Measure)

3 rounds:

5 burpee

Jog down

Backpedal back

10 sumo foldover

10 pvc passthrough

10 Samson’s stretch to elephant trunk

10 thread the needle

10 pvc passthrough in an active squat

5 reps of the deadlift+RDL


6 superset rounds on a 3 minute clock:

Deadlift (6×4)

4 deadlift + Romanian deadlift (60% of your 1RM deadlift all sets)

Dumbbell Bench Press (6×10)

Bench press with dumbbells
10 double dumbbell bench press (build for 2 sets and hold for the final 4)


Metcon (5 Rounds for time)

5 rounds each for time, rest 1 minute between rounds:

200m run

15 kettlebell swing 53/35#

10 pullup

*Keep rounds under 2 minutes. Scale swing and pullup reps to be able to reliably do both movements unbroken.

**Rx+ for a heavier swing and/or chest to bar pullup.