**Wednesday – March 30th**

Crossfit Cle – CrossFit

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Big sets of deadlifts!

Warm-up

Warm-up (No Measure)

2 rounds:

10 banded goodmorning

10 box step up (normal/High)

10 straight leg dead bug

10 Russian kettlebell swing

15 banded hamstring lockout R/L

1 minute banded lat stretch R/L

2 minutes alternating crossovers

Weightlifting

3 superset rounds on a 5 minute clock:

15 deadlift

Core complex:

30 second flutter kick

30 second Russian twist

30 second bicycle crunch

*Take small Breaks between movements if needed, try to do 30 seconds straight.

Deadlift (3×15)

30-50%

Metcon

A: Metcon (Time)

15 minute AMRAP:

5 rounds:

20 kettlebell swing 53/35#

15 goblet squat

10 knees to elbow
Score your time for part A and immediately start B.

B: Metcon (AMRAP – Reps)

AMRAP wall climbs until 15 minutes