**Wednesday – August 31st**

Crossfit Cle – CrossFit

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Let’s make those ring rows spicy!

Warm-up

Warm-up (No Measure)

2 rounds:

3 burpee

5 air squat

7 light dumbbell deadlift

Jog down

Backpedal back

10 sliding Cossack’s squat

10 quick pigeons

5 windmill R/L

10 goblet squat (get low and hold)

10 banded hamstring lockout R/L

1 minute couch stretch R/L

1 minute doorway stretch

Metcon

Metcon (Time)

For time:

21-15-9-15-21

Wallball shot 20/14# to 10/9′

Deadlift 185/135#

Lateral burpee over barbell

Accessory

Metcon (Checkmark)

4 supersets not timed:

10 ring row (8+RPE)

30 second bicycle crunch

30 second Russian twist