**Tuesday – September 14th**

Crossfit Cle – CrossFit

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Hang on to that barbell… if you dare!

Warm-up

Warm-up (No Measure)

2 rounds:

6 spiderman burpee

8 banded goodmorning

10 ring row

10 scap pullup

5 crossover snow angel

30 second semi hanging lat stretch L/R

3 warmup sets of strict pullups, wake the muscles up before adding weight.

Before the workout, with a barbell:

5 down and finish

5 high hang muscle clean

5 smooth hang muscle clean (focused on an efficient load and lift cycle)

Weightlifting

Romanian deadlift (5×10)

5 superset rounds on a 3 minute clock:

Build to a 1RM weighted strict pullup

10 Romanian deadlift (40-50%)

5 prone snow angel (weighted if possible)

Metcon

Metcon (Time)

3 rounds for time:

500/400m row

15 burpee over rower

15 hang power clean 115/80#
*Rx+ for a tall rower and/or 135/95#