**Wednesday – September 21st**

Crossfit Cle – CrossFit

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Let’s see those hops!

Warm-up

Warm-up (No Measure)

2 minute erg

10 sumo foldover

10 pushup

30 ski jump (lateral hop over a line)

20 elephant trunk

10 squat and reach

30 seconds of slap hugs

5 backward arm circles

5 forward arm circles

2 minute doorway stretch

Weightlifting

5 supersets on a 3 minute clock:

Dips (5×3 negatives)

3 dip negative 3-5 seconds, slower is harder

Back Squat (5×5)

5 back squat 60-75% of your 1RM

Bent Over Row (5×5 R/L)

5 bent over kettlebell row R/L , support with hand on box. Use relatively heavy weight and work on smooth controlled drawl and release.

MetCon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

5 burpee box jump over 24/20″

10 kettlebell overhead squat 53/35#

15 kettlebell swing

20/16 calorie erg

*Rx+ for box jump overs done the long way and/or a heavier kettlebell.