**Friday – June 24th**

Crossfit Cle – CrossFit

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It might look easy on paper but is probably not in practice.

Warm-up

Warm-up (No Measure)

2 rounds 30 second stations:

Box step up

PVC good morning

PVC passthrough

PVC hang power snatch

1 minute R/L elevated pigeon pose

5 air squat

1 minute banded crossover R/L

2 minute doorway stretch

Warmup Deadlift and Dips

Weightlifting

5 superset rounds on a 4 minute clock:

Deadlift (5×3)

70% +

Weighted Glute Bridge (5×10)

Use a barbell, dumbbell, kettlebell, medball or sandbag as load.

Dips (5xSet)

Work a single unbroken set, 8-9 RPE

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

10 power snatch 75/65#

10 box over 24/20″

10 toes to bar

*Rx+ for a heavier barbell and/or 5 bar muscle up sub for toes to bar.