**Wednesday – March 9th**

Crossfit Cle – CrossFit

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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