**Wednesday – April 28th**

Crossfit Cle – CrossFit

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Let’s all welcome Ashley to CrossFit CLE!

Warm-up

Warm-up (No Measure)

high knees down

butt kicks back

bear crawl

backward bear crawl

10 lunge and passthrough

10 strict press

10 front squat

10 hang power clean

5 I-T-Y raise

30 second supinated grip hang

5 snow angel

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time, rest 2 minutes between:

20 bar facing burpee

10 push jerk 135/95#

10 front squat

10 power clean
*Use a weight that allows 10-20 unbroken reps of the barbell movements when fresh.

Gymnastics

Strict Pullup (7 rounds not for time:)

Do your best to hold your body in a hollow and pull the bar to your body. Use bands or modify to rows as needed.
3 strict pullup (weighted if possible, banded if necessary)

10-15 GHD situp (work on building ROM if still working partial range, work on speed if you have full ROM)