**Tuesday – May 11th**

Crossfit Cle – CrossFit

View Public Whiteboard

Hang on and keep going!

Warm-up

Warm-up (No Measure)

4 minute circuit

5 ring row

5 kettlebell swing

5 kettlebell deadlift

15 PVC passthrough

5 k-squat

Deadlift demo and practice:

10 synchronized reps

20 banded hamstring lockout L/R

1 minute banded lat stretch L/R

Gymnastics

Pull-ups (7 superset rounds on a 3 minute clock:)

7 superset rounds on a 3 minute clock:

Build to a max set of strict pullups (use the first 4 rounds to warm and build, 5th round max out, 6 and 7th do sets at 70% of max)

5 deadlift (moderate to heavy, control start to finish)

Metcon

7 minute Erg (calories) (Calories)

7 minute AMRAP:

Erg calories
*Choose your erg and get to work!

Cooldown

Warm-up (No Measure)

3 minute light erg

spend 5 minutes stretching the muscles you worked the most.