**Friday – April 29th**

Crossfit Cle – CrossFit

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Kettlebell April is almost over!

Warm-up

Warm-up (No Measure)

3 rounds:

10 box step up (low/high)

8 sumo foldover

6 lunge and twist

10 banded goodmorning

5 single arm strict press R/L

5 windmill R/L

1 minute banded lat stretch R/L

Weightlifting

10 double dumbbell deadlift

7 double dumbbell strict press

Deadlift (6×10)

10 double dumbbell deadlift (build weight for the first 3 sets and hold for the final 3)

Shoulder Press (6×7)

7 double dumbbell strict press (build weight for the first 3 sets and hold for the final 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

20 kettlebell snatch 53/35#(done as 10R/ Switch/ 10L) Sub DB snatch if needed.

100m overhead carry, switch arms as needed

20 alternating goblet lunge