**Tuesday – September 7th**

Crossfit Cle – CrossFit

View Public Whiteboard

Time to sweat the technique!

Warm-up

Warm-up (No Measure)

2 minute row, bike, ski or run

10 spiderman windmill

15 air squat

10 situp and reach

15 barbell back squat

10 alternating crossovers

Weightlifting

Back Squat (3×5, 5×3)

On a 3 minute clock:

3×5 back squat

5×3 back squat

*Use your extra time to work mobility. Build to a 3RM.

Metcon

Metcon (Time)

3 rounds for time:

30 pushup

10 power clean 155/105#
*Rx+ for heavier barbell