**Wednesday – July 14th**

Crossfit Cle – CrossFit

View Public Whiteboard

Babies and barbells!

Warm-up

Warm-up (No Measure)

2 rounds:

10 kettlebell swing

5 kettlebell windmill R/L

10 alternating lunge

5 single arm kettlebell strict press R/L

15 PVC passthrough

10 scap pullup

3×10 second handstand hold

10 kip

10 handstand pushup (half ROM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

20 jumping lunge

15 kettlebell swing 53/35

10 handstand pushup

5 bar muscle up (10 strict dip)

Accessory

Metcon (2 Rounds for reps)

2 rounds, each for reps:

1 minute AMRAP GHD situp

1 minute rest

1 minute AMRAP rope climb

2 minute rest