CrossFit and Personal Training

12-9-6-3

• Squats
• KB Swings (light – Russian)
• Dowel pass thrus
• Dowel overhead squats

Finish with:

• :45s wall stretch
• :45s calf stretch per leg

8 min AMRAP with a 2 person team:

• Partner A does 7 wall walks – full nose/quads touch wall
• Partner B does AMRAP of box jumps (24/20) until A finishes wall walks.

Switch and repeat for 8 mins (score is reps of box jumps)

REST 1:00

8 min AMRAP with a 2 person team:

• Partner A does 150 single unders.
• Partner B does AMRAP of back squats (135/95) from floor until A finishes single unders.

Switch and repeat for 8 mins (score is number of BS)

REST 1:00

8 min AMRAP with a 2 person team:

• Partner A does 25 burpees.
• Partner B does AMRAP S2OH (135/95) from floor until A finishes burpees.

Switch and repeat for 8 mins (score is number of S2OH)