**Wednesday – March 16th**

Crossfit Cle – CrossFit

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Adding new faces to our community every week! Welcome to CrossFit CLE Ajmal!

Warm-up

Warm-up (No Measure)

3 minutes of Ring Row Cindy:

5 ring row

10 pushup

15 air squat

6 Samson’s stretch

15 PVC passthrough

6 Cossack’s squat

15 PVC passthrough

1 minute of cranky elbows

With a barbell:

5 dip and hold

5 split jerk drop

5 split jerk

Weightlifting

7 superset rounds on a 3 minute clock:

3 split jerk

Single unbroken set of strict pullups

Split Jerk (7×3)

First 3 sets stay lighter, working technique and final 4 sets build to a heavier triple

Strict Pullup (7x set)

Do your best to hold your body in a hollow and pull the bar to your body. Use bands or modify to rows as needed.
Perform a single unbroken set of strict pullups. Keep your set consistent for all 7 rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 sumo deadlift high pull 95/65#

10 push press

10 front squat