**Tuesday – March 15th**

Crossfit Cle – CrossFit

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Float like a butterfly and snatch like a beast!

Warm-up

Warm-up (No Measure)

3 rounds, 30 seconds per movement:

Air squat

Alternating spiderman

Updog to downdog transitions

PVC passthrough

1 minute banded hip opener R/L

1 minute banded front rack stretch

Do 3 warmup sets to get up to 60% on the front squats

Weightlifting

Front Squat (5×5)

5 superset rounds on a 3 minute clock:

5 front squat 60-80%

5 back extensions

5-10 perfect pushup

Metcon

Metcon (Time)

2 rounds for time: *15 minute cap

1k/800m erg (2x on Bike erg)

10 wall climb

5 power snatch 135/95#