**Tuesday – May 24th**

Crossfit Cle – CrossFit

View Public Whiteboard

Looks like a good day to get a score on “Nancy”!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 overhead squat

Jog down backpedal back

15 pvc passthrough

30 second leg swing Sagital and frontal

1 minute banded Samson’s stretch R/L

1 minute banded lat stretch (both arms at once)

1 minute active squat hold and stretch

10 passthrough in an active squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Gymnastics

4 sets, rest as needed between:

7 dip

30 second L-hang

Dips (4×7)

Add weight or assistance to achieve an 8/10 RPE.

L-Hang (4×30 second)

Hang from a pullup bar, rings or ropes.