**Wednesday – January 20th**

Crossfit Cle – CrossFit

View Public Whiteboard

That’s a whole lot of erging right there!

Warm-up

Warm-up (No Measure)

2 rounds:

6/5 calorie erg

10 box step up reg/high

5 sumo foldover

10 pushup/pike pushup

10 PVC passthrough

10 crossover

10 side bend

10 squat and hip raise

4 minutes personalized mobility

Intervals

Metcon (10 Rounds for time)

10×250/500m sprint, rest 2 minutes between efforts
*Use the time between efforts to catch your breathe and do some light stretching.

Metcon (10 Rounds for time)

10×250/500m sprint, rest 2 minutes between efforts
*Use the time between efforts to catch your breathe and do some light stretching.

Cooldown

Warm-up (No Measure)

Rest 1 minute after the final 250/500m then:

500m/1k at a pace twice as slow as your 250s: 1:45 becomes 3:30.