**Wednesday – July 7th**

Crossfit Cle – CrossFit

View Public Whiteboard

Wake those legs up!

Warm-up

Warm-up (No Measure)

90 second row, in 30 second intensity windows

5 yoga inchworm

10 Spider-Man windmill

10 PVC pass through

5 good morning

10 back squat

3 wall climb with 10 second hold

30 second hanging lat stretch

2 minute low back roll

Weightlifting

Back Squat (4×10)

In 20 minutes:

4x 10 backsquat to a reasonable 10RM

Superset with 1 minute of practice in handstands/handstand walks.

Mobility

Metcon (Time)

For time:

21-15-9

Deadlift bodyweight

Ring dip

100 double under
Scale to 200 single under each round (90 second cap)