**Tuesday – October 26th**

25
Oct

**Tuesday – October 26th**

Crossfit Cle – CrossFit

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Love getting new members who are fired up and working hard! Welcome to CrossFit CLE Robert!

Warm-up

Warm-up (No Measure)

4 minute circuit:

10 alternating lunge

8 quick squat and reach

6 kip

4 situp and reach 3-5 second hold

5 dumbbell/slamball windmill R/L

10 Samson’s stretch (long hold)

10 dumbbell/slamball strict press R/L

2 minute thoracic spine and lat smash

10 reps each with a PVC pipe

Passthrough

Footwork drop and recovery (no PVC)

Split jerk

Around the world

Weightlifting

Split Jerk (6×7)

6 superset rounds on a 3 minute clock:

7 split jerk <30%
3 strict pullup (weighted, banded or negatives as needed)

*Work front rack mobility between sets (tricep smash, cranky elbows, lat stretch, banded front rack stretch, lat roll/tricep roll)

Metcon

Metcon (Time)

For time: *7 minute cap

15-12-9-6-3

Toes to bar

Front squat 135/95#