**Thursday – June 30th**

Crossfit Cle – CrossFit

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Today will be hot with 100% chance of burpees!

Warm-up

Warm-up (No Measure)

400m run

Spiderman down

Lunge and twist back

Stiff leg bear crawl

Over / under hurdles half and half

15 pvc passthrough

10 overhead squat

30 second staff stretch R/L

30 second slap hugs

5 long hold good morning

10 minutes to set up for the MetCon and do mobility

Metcon

Metcon (AMRAP – Reps)

6x 3 minute AMRAPs, rest 2 minutes between efforts:

20/16 calorie erg or a 200m run

15 burpee box over 24/20″

Wallball shots

*Ideally you will complete 10+ wallball shots each round. Scale the calories, box height and possibly burpee reps to accommodate. Score is total # of wallball shots.