**Friday – July 30th**
Crossfit Cle – CrossFit
Good things don’t come easy! Let’s put some effort into those lifts!
Warm-up (No Measure)
2 rounds 45 seconds per movement:
Sumo foldover / Samson’s stretch
PVC pipe passthrough/ around the world
10 crossover snow angel
3 cycles of the shoulder to overhead complex (with barbell)
5 I-T-Y raise
2 minute cranky elbow stretch
2 minute keg stretch
Shoulder to overhead complex (10 sets of the complex:)
10 sets on a 2 minute clock:
*Build to a heavy very heavy load and hold for the final 3 sets. Use a rack.
Wall ball shot 20/14 to 10/9′
3x double under
Hang power snatch 75/55#
*Rx+ for 30/20# wall ball shot.