**Friday – July 23rd**

Crossfit Cle – CrossFit

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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