**Wednesday – July 6th**

Crossfit Cle – CrossFit

View Public Whiteboard

Let’s hit that pull and push again!

Warm-up

Warm-up (No Measure)

400m run

Spiderman crawl down

Stiff leg bear crawl back

5 k-squat

10 pvc passthrough

10 pushup

10 Samson’s elephants

10 overhead squat

1 minute Crossover stretches

Weightlifting

4 superset on a 4 minute clock:

10 deadlift (build to a 10 RM)

1 minute to work on dips OR muscle ups

Deadlift (4×10)

Build to a 1RM

Muscle-ups (4x 1 minute work)

60 seconds to work skills and drills, do small sets or one large single set

Dips (4x 1 minute work)

60 seconds to work skills and drills, do small sets or one large single set

Metcon

Metcon (Time)

2x 5 minute AMRAP, 2 minutes rest between:

200m run

5 bar facing burpee

10 overhead squat 95/65#
Rx + for heavier OHS