**Friday – September 17th**

Crossfit Cle – CrossFit

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Fran Friday everybody! Get after it!

Warm-up

Warm-up (No Measure)

3 rounds with a PVC pipe:

10 thruster

10 ring row/pullup

10 passthrough

10 squat and reach

10 good morning

10 Sotts press

1 minute cranky elbow stretch

1 minute shoulder opener on a barbell in a rack

With a barbell:

5 strict press

5 dip and hold

5 push press

Weightlifting

Push Press (7×3)

7 superset rounds on a 3 minute clock:

3 push press

7 no money

*Build weight the first 4 sets and maintain a very heavy load (90% of maximal load) for the final 3 sets.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups