22
Jul
**Friday – July 23rd**
Crossfit Cle – CrossFit
The best time for fitness is right now! Welcome to CLE Jon!
Warm-up
Warm-up (No Measure)
3 rounds:
10 air squat
6 spiderman windmill
5 ring row
5 pushup
15 PVC passthrough
10. 90/90 raise and press
10 barbell power clean and jerk
Weightlifting
10×5 touch and go power clean and jerk OTM (Weight)
This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.
Metcon
Metcon (Time)
For time:
21-15-9
2x Dumbbell box step up 20/24″
Dumbbell snatch 50/35#
Pushup
Rx+ for heavy dumbbell