**Tuesday – October 19th**

Crossfit Cle – CrossFit

View Public Whiteboard

Welcome to CLE Arthur! Hope you are ready for more running and deadlifts!

Warm-up

Warm-up (No Measure)

2 minute erg or jog

10 PVC passthrough

10 good morning

10 overhead squat

10 lateral burpee over PVC

10 crossover

10 scorpion

10 snap to hollow

10 Superman

2 minute couch stretch

Weightlifting

Front Squat (5×5)

5 superset rounds on a 3 minute clock:

5 front squat 60-80% of 1RM

10-20 GHD situp (single smooth set)

Metcon

Metcon (Time)

3 rounds for time:

400m run

12 deadlift 225/155#

9 bar facing burpee

6 muscle up (12 toes to bar scale)