**Thursday – August 12th**

Crossfit Cle – CrossFit

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Another new cat joining our crew! Welcome to CLE John!

Warm-up

Warm-up (No Measure)

Pick Drill:

10 pulls each:

legs only

legs and lean

lean and pull

full stroke

10 Samson’s stretch

5 situp and 10 second reach

Spend 5 minutes working on what your body needs

Metcon

Metcon (7 Rounds for time)

7 rounds, rest 1 minute between rounds:

200/160m row

100m farmers carry (2/3 bodyweight + if possible. Carry should take less than a minute each round.)

Cooldown

Warm-up (No Measure)

500m slow row

10 banded crossover R/L

3 way wrist stretch