**Wednesday – January 19th**

Crossfit Cle – CrossFit

View Public Whiteboard

Please join us in welcoming Esra to the gym! Always love seeing new faces come in and do work!

Warm-up

Warm-up (No Measure)

2 minute row

5 yoga inchworm

10 lunge and twist

20 pvc passthrough

10 squat and reach

10 scap pullup

5 I-T-Y raise

10 kip

5 snow angel

10 kip to pullup

1 minute banded lat stretch R/L

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

250m row

15 thruster 75/55#

5 bar muscle up (5 chest to bar pullup + 5 dip)

Weightlifting

At 25 minutes on the clock:

10 minutes to establish a 5RM and 3RM back squat

Back Squat (5RM)

Back Squat (3RM)