**Friday – July 16th**

Crossfit Cle – CrossFit

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Start the week with “Christine” and finish it with a clean and jerk! Happy to have you banging weights here at CrossFit CLE Jason!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each movement:

Air squat

Burpee

Jumping spiderman

15 PVC passthrough

10 I raise

10 Samson’s stretch

5 90/90 raise and press

2 minute cranky elbows

Weightlifting

Clean and Jerk (7×1)

7 sets on a 3 minute clock:

1 clean and jerk

*Build to a very heavy single. Use the rest time to mobilize your squat and overhead position.

Metcon

Metcon (Time)

5 rounds for time:

12 bar facing burpee

9 thruster 95/65#
Rx+ for 115/75# (only do this if you will be able to go unbroken on all thruster sets)