**Wednesday – March 2nd**

Crossfit Cle – CrossFit

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Feels good to finally do that last rep!

Warm-up

Warm-up (No Measure)

3 minute erg

10 situp and reach (alternating left and right)

10 pushup changing hand positions

10 crossover

10 scorpion

5 superman (half second hold)

5 snap to hollow (half second hold)

30 second supinated grip hang

10 kip

2 minute doorway stretch

10 banded hamstring lockout L/R

Weightlifting

Romanian deadlift (5×5 R/L)

5 superset rounds on a 3 minute clock:

5 single leg Romanian deadlift R/L holding kettlebell in opposite hand

Single set of pushup (no more than 20 seconds of work, be able to repeat for 5 rounds)

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time, on a 5 minute clock:

500/400m row

20 box step up 50/35# dumbbell to 20/24″ box

15 toes to bar
*Scale reps to ensure at least a minute of rest in each round.