CrossFit and Personal Training

• 2 mins row, ski erg or airbike.

Between post 1 and end of gym:

• Sprint there, do 5 burpees
• Sprint back, do 5 leg swings per leg – front/back & side/side
• Sprint there, do 5 air squats
• Sprint back, do 5 supermans

Repeat the above once more

Finish with:

• 10 empty bar squat cleans
• 10 beat swings

With a partner, one working at a time, share the work and complete the following for time:

• 40 squat cleans (95/135)
• 60 toes to bar
• 80 box jumps (20/24)
• 30 thrusters (95/135)
• 10 ring muscle-ups (scale: 1:1 burpee chin over bar pullup)
• 50 burpees to 6” target (6″ over your extended arm’s reach)
• 100 single arm overhead walking lunges with 35/20# db
• 200 double-unders (no scale here!)

Scale weights as per your coach.  Time cap: 30 mins