**Wednesday – March 23rd**

Crossfit Cle – CrossFit

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Throwing those weights around! Great stuff Cory!

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute erg

6 Cossack’s squat

10 pvc passthrough

10 snap to hollow

1 minute couch stretch R/L

2 minute lat smash and thoracic spine roll

Weightlifting

5 superset rounds on a 3 minute clock:

8 back squat

2-5 paused pullup (2-3 second holds at the bottom and top of each rep)

Back Squat (5×8)

50% +

Pull-ups (5×2-5)

Perform reps with a 2-3 second pause at the bottom and top of each rep.

Metcon

Metcon (Time)

5 rounds for time on a Tabata timer: *20 minute cap

20 wallball shot 20/14# to 10/9′

10 burpee toes to bar

50 double under (75 single under, 3 windows max)