**Friday – April 23rd**


**Friday – April 23rd**

Crossfit Cle – CrossFit

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Let’s all welcome William to the program! Happy to have you showing us how overhead squats are done!


Warm-up (No Measure)

3 minutes AMRAP:

10 spiderman burpee

30 single under

10 PVC overhead squat

2 minute keg stretch

1 minute elevated pigeon (R/L)

1 minute calf stretch (R/L)


Metcon (AMRAP – Reps)

13 minute AMRAP:

2 burpee box over 24/20″

4 dumbbell snatch 70/50#

4 bbo

8 db snatch


*Burpee box overs should be smooth and relatively fast. Dumbbell should be heavier than you usually use, but you should still be able to cycle for 10-20 reps when fresh.


Snatch Balance (In 15 minutes:)

Build to a heavy set of 3 on a snatch balance

*This is a very technical lift. Focus on position and balance in your early sets to better enable good lifts when you get heavy.