**Friday – June 25th**

Crossfit Cle – CrossFit

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Let’s welcome another new CrossFitter to the CLE community! Welcome Mayur!

Warm-up

Warm-up (No Measure)

3 minute circuit:

3 burpee

5 PVC overhead squat

3 good morning (3 second hold)

5 PVC passthrough

6 lunge and twist (long hold)

6 Cossack’s squat (long hold)

2 minute keg stretch

Review and warmup up into the Snatch Complex:

Snatch deadlift

Snatch pull

Power snatch

Overhead squat

Weightlifting

Snatch Complex (Broken) (10 rounds on a 90 second clock)

Perform each rep/movement focusing on the quality of your movement. Each time the barbell is put on the floor, reset before starting the next lift.
Snatch deadlift

Snatch pull

Power snatch

Overhead squat

*Start relatively light <50% and ascend as technique allows.

Metcon

Metcon (Time)

For time:

50/40 calorie erg

40 lateral burpee over barbell

30 dumbbell snatch (heavy)

20 deadlift 60-65% of your 1RM

10 muscle up (sub 20 dips)
*For the dumbbell, use a weight that where you are able to cycle 10 reps at a time.