**Wednesday – July 27th**

Crossfit Cle – CrossFit

View Public Whiteboard

And then… burpees!

Warm-up (No Measure)

2 minute row

5 yoga inchworm with windmills

10 spiderman (get low)

10 pvc passthrough

5 down and finish

5 high pull

5 high hang muscle snatch

5 overhead squat

5 hang power snatch

5 low hang power snatch

10 pvc passthrough in an active squat

3 minutes for personal mobility.

Weightlifting

Snatch Complex (10x Complex)

Perform as an unbroken complex.
10 minute OTM:

Hang power snatch

Low hang power snatch

Power snatch (touch and go)

*Stay light for the first 5 minutes. Then build to a complex max.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

4 lateral burpee over rower

12 front squat 95/65#

4 lateral burpee

12 push press

4 lateral burpee

20/15 calorie row

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you missed this last week you get a chance to make it up today!