**Wednesday – February 23rd**

Crossfit Cle – CrossFit

View Public Whiteboard

Steadily moving forward.

Warm-up

Warm-up (No Measure)

2 minute erg

10 pvc passthrough

5 k-squat

6 updog windmill

10 glute bridge

5 squat and double reach

5 banded crossover R/L

1 minute couch stretch R/L

1 minute pigeon pose R/L

Weightlifting

Back Squat (6×5)

6 superset rounds on a 3 minute clock:

5 back squat (60-80%)

7 banded no moneys

Metcon

Triple Tabata (3 Rounds for reps)

3 Tabatas back to back to back:

Air squat

Abmat situp

Kettlebell swing 53/35#
Rx+ for GHD situp. Scored by the movement. Count to total or track each set.

50 Burpee February

50 Burpee February – Day 23 (Time)

For time:

20 burpee pullup

1 minute rest

15 burpee pullup

45 second rest

10 burpee pullup

30 second rest

5 burpee pullup

*Use a pullup bar that is 6″ outside of your standing reach.