**Wednesday – November 3rd**

2
Nov

**Wednesday – November 3rd**

Crossfit Cle – CrossFit

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Let’s welcome another new member! Happy to have you Koran!

Warm-up

Warm-up (No Measure)

2 rounds:

10 kettlebell swing

10 stiff leg kettlebell deadlift

10 goblet squat

5 strict press R/L

10 banded good morning

10 squat and reach

10 banded hamstring lockout R/L

10 scap pullup

2 minute foam roll back

Weightlifting

Deadlift (3RM)

20 minutes to build up to a very heavy triple.

Metcon

Metcon (Time)

For time on a Tabata timer: *10 minute cap:

500/400m row

30 toes to bar

30 thruster 95/65#

500/400m row