**Wednesday – August 10th**

Crossfit Cle – CrossFit

View Public Whiteboard

Hard work builds core strength. Core strength moves weight.

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Air squat

Situp and reach

Hang/Scap pullup/Kip

10 Crossover/open

10 updog windmill

10 PVC passthrough

5 K-squat

10 around the world each way

5 PVC deadlift (top down)

Weightlifting

Deadlift (7 sets on a 2 minute clock:)

7 sets on a 2 minute clock:

Deadlift

2×5 60-70%

3×3 75-80+%

2×2 85+%

*Build to a soft 2RM. Focus on good control and technique.

Metcon

Metcon (Time)

For time:

75 wallball shot 20/14# to 10/9′

500m row/ski or 1k C2 bike

25 pullup + toes to bar (perform as single reps or string together as you are able)

*Rx+ for 25 bar muscle up. (Scale to muscle ups in 4 minutes)