**Tuesday – May 17th**

Crossfit Cle – CrossFit

View Public Whiteboard

One run and done! It’s inside that you’ll find today’s fun!

Warm-up

Warm-up (No Measure)

2 rounds:

200m run

5 sumo foldover

10 jumping Spider-Man

10 pvc overhead squat

With a PVC pipe now and with a barbell before the metcon:

5 down and finish

5 elbows high and outside

5 high hand muscle snatches

5 snatch drop

5 hang snatch

1 minute of banded hamstring lockout R/L

Weightlifting

Deadlift (3×5, 4×2)

7 superset rounds on a 3 minute clock:

Deadlift 3×5, 4×2 (build to a very heavy double 80%+ of your 1RM)

Alternate each round:

3 Crossover I-T-Y raise (super controlled)

5 prone snow angels (use plates if possible)

Metcon

Metcon (Time)

For time: *10 minute cap

800m run

40 hang snatch 75/55#

30 toes to bar