**Wednesday – June 29th**

Crossfit Cle – CrossFit

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Grip those handles lightly, gotta save your forearms for those kettlebell swings!

Warm-up

Warm-up (No Measure)

2 minute row

10 banded good morning

10 banded strict press

10 band passthrough

5 yoga inchworm with updog windmills

5 banded good morning

5 banded strict press

10 Crossover band I-raise

1 minute Crossover R/L

Weightlifting

7 supersets on a 3 minute clock:

Shoulder Press (7×3)

Build weight for 4 sets, hold for the final 3.

GHD Sit-ups (10-20 reps)

complete a single smooth set.

Metcon

Metcon (Time)

For time:

100 kettlebell swing

Each time you break, complete 30 double under (30 seconds max) and a 50m kettlebell carry (farmers, front rack or overhead)

*Select a kettlebell that you believe you will be able to complete with 2-3 breaks.