**Wednesday – February 10th**

Crossfit Cle – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

10 wallball shot

6 spiderman into a lunge twist

6 K-squat (3 second pauses)

10 pvc passthrough in an active squat

2 minute lat smash/thoracic spine mobility (each side)

5 behind the neck push press

5 behind the neck split jerk

Weightlifting

Overhead Squat (20 minutes to build to a 5RM)

You may choose your reps, work lighter in the first half, make sure you can safely get your bar overhead and bring it back to your back. Also make sure you know how to safely bail.

Metcon

Metcon (Time)

For time: *10 minute cap

20-15-10-5

Pullup

Handstand pushup
*Rx+ for Chest to bar pullups and strict handstand pushups.