8
Mar
**Wednesday – March 9th**
Crossfit Cle – CrossFit
Quick feet, quick hands! Gotta use those 20 seconds!
Warm-up
Warm-up (No Measure)
2 minute row
2 rounds:
5 inchworm
10 pushup
10 good morning
10 passthrough
5 box/bench dip
10 slappy hugs
5 box/bench dip
10 passthrough
1 minute banded hamstring lockout R/L
Weightlifting
Romanian deadlift (7×7)
Dips (7x set)
3-7 rep sets of strict dips.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP on a Tabata timer:
50/40 calorie erg
30 lateral burpee (you pick what you are going over)
10 wall climb