**Tuesday – November 23rd**

Crossfit Cle – CrossFit

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Carry on folks, carry on.

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm

5 dumbbell windmill R/L

15 PVC passthrough

10 K-squat

10 split jerk

10 straight leg dead bug

1 minute banded lat stretch R/L

Weightlifting

Split Jerk (6×5)

6 superset rounds on a 3 minute clock:

5 split jerk 60%-85%

10 GHD situp (Medball loaded or medball toss if possible)

Metcon

“Tripata” (AMRAP – Reps)

12 minute AMRAP alternating movements on a Tabata timer:

Pullup

Push press 115/80#

Box over 24/20″
*Rx+ for Chest to bar pullup and/or 30/24″ box over.