joshWarm-up: Thunder struck warm up (every time you hear Thunder struck complete a burpee
Pre-mobilty: Super front rack x 2min each

Health
A. Four Sets:
A1. TGU x 4 each, rest 45s
A2. Bench hip lifts (single leg hip lifts if you can) x 8 each (pause 3s at the top), rest 45s

B. For time:
5 DB or KB Cleans each hand
40 Double unders or single skips
10 DB or KB Cleans each
40 Double unders or singles
20 DB or KB Cleans each
40 Double unders or singles

Classic:
A. Complete 3 sets of the complex with an empty bar or 40%
Clean Complex: Clean DL, Clean Shrug, Clean high Pull, Clean

B. 6 sets of:
Clean x 1.1.1 (rest 10s between clusters)

C. For time:
5 Power Clean (135/95)
40 Double unders
10 Power Clean (115/85)
40 Double unders
20 Power Clean (75/55)
40 Double unders

D. Spend the remaining class time, if there is time working on coach led T2B instruction. If you can do T2B consider an 8min EMOM of 5-8 UB

E. Mobility = Foam Roll

Attention CFR members:
Starting in July, sign someone up for Foundations and receive $30 off your next membership fee!
Next Foundations is TONIGHT! Email us for more information!!!
Info@crossfitregina.com