4
Jan
**Wednesday – January 5th**
Crossfit Cle – CrossFit
Hey, come on now! Get back to lifting those bars!
Warm-up
Warm-up (No Measure)
2 minute erg
5 yoga inchworm
10 Cossack’s squat
15 PVC passthrough
5 K-squat
10 Lunge and twist
15 PVC passthrough
2 minute olympic wall squat + straight leg
Weightlifting
Back Squat (6×5)
6 superset rounds on a 3 minute clock:
5 back squat
10 banded no moneys
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 deadlift 275/185# (<60% of 1RM deadlift)
10 pushup
15 box hop 24/20″