**Tuesday – November 16th**

Crossfit Cle – CrossFit

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Dakota tackling some new movements! Welcome to CLE Dakota!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

8 pushup

6 banded good morning

4 banded strict press

10 sliding Cossack’s squat

10 ring row

10 Samson’s stretch

Warm up back squat and strict pullup

Weightlifting

Back Squat (7×5)

7 superset rounds on a 3 minute clock:

5 back squat 60-85%

3 3 second box pullup (3 second hang, 3 second pullup, 3 second hold chin over bar, 3 second negative)

Metcon

Metcon (Time)

2 rounds for time:

20 deadlift 185/125#

20 wallball shot 20/14# to 10/9″

20 hand release pushup
*Rx+ for 225/155# deadlift and 30/20# wallball shots.