**Tuesday – October 12th**

Crossfit Cle – CrossFit

View Public Whiteboard

Position is power!

Warm-up

Warm-up (No Measure)

1 minute erg opener

10 Cossack’s squat

10 lunge and twist

10 squat and reach

20 PVC passthrough

10 PVC thruster

1 minute cranky elbows

2 minute thoracic spine roll

1 minute olympic wall squat

10 barbell thruster

Weightlifting

Thruster (6×5)

6 sets on a 3 minute clock:

5 thruster (you may use a rack or pull from the ground)

*Build to a 5RM

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Wallball shot 20/14# to 10/9′

Pullup
*Rx+ for 30/20# wallball shots and chest to bar pullup.