**Wednesday – May 5th**

Crossfit Cle – CrossFit

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We are excited to introduce you all to a new couple who has been crushing the mornings! Welcome to CLE and keep up the great work Cody and Ellie!

Warm-up

Warm-up (No Measure)

4 minute AMRAP:

4 push-up

5 ring row/pull-up

6 box step up/box hop

7 PVC passthrough/overhead squat

10 squat and reach

5 90/99 raises

5 y-raise

2 minute doorway stretch

1 minute R/L calf stretch

Gymnastics

Metcon (5 Rounds for reps)

5 superset rounds on a 2 minute clock:

2-3 isokinetic strict pullup (3 seconds up and 3 seconds down, complete as singles)

80% of max effort strict dip (ideally more than 7 reps, use bands as needed)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

15 box hop 24/20″

12 pullup

9 overhead squat 75/55#