**Wednesday – November 10th**

Crossfit Cle – CrossFit

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Good news Alex! These deadlifts will be a little lighter!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Stiff leg bear crawl

Lunge and twist

High kick, floor touch

Spiderman

5 K-squat

10 pvc passthrough

10 strict press

10 back squat

5 around the world each way

15 banded hamstring lockout L/R

1 minute couch stretch L/R

Back squat:

10 reps with the barbell

5 reps at 30, 40 and 50%

Weightlifting

Back Squat (3×10)

3 superset rounds on a 4 minute clock:

10 back squat 60-70% of 1RM

10 seated double dumbbell strict press

Metcon

Metcon (Time)

7 rounds for time: *10 minute cap

7 bar facing burpee

7 deadlift body weight
*Rx+ for 1.25x bw deadlift.