CrossFit and Personal Training

CrossFit and Personal Training

July 30, 2016

a) WARM UP:

8 min AMRAP for quality of:

10 air squats
10 beat swings
10 empty bar front squats
10 empty bar strict presses
10 burpees

b) Partner WOD:
With a partner, complete the following work:

Partner 1 will perform 40 WB shots (20/14# – 11/10’) while partner 2 is completing 500m row. Then switch!
Once done, partner 1 will complete 30 toes through rings, while partner 2 performs 20 front squats (155/105). Then switch!

Once completed, rest 5 mins, then.

Establish a 3 rep max thruster.

glennstake

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