CrossFit and Personal Training

Between posts 1 and 2:

2 rounds of:

• Burpee broad jumps there
• 5 air squats
• High kicks back
• 5 push ups
• Lunges with twist there
• 5 air squats
• Inch worm back

Repeat

E2MOM of 3 Cleans plus 1 Jerk

Percentage based on your max clean and jerk.

• On the 0:00: 60%/3+1
• On the 2:00: 65%/3+1
• On the 4:00: 70%/3+1
• On the 6:00: 75%/3+1
• On the 8:00: 80%/3+1
• On the 10:00: 80%/3+1

For time:

• 1500m Row
• 100 DU
• 25 T2B
• 100 DU
• 1500m Row

5 Rounds

• 5 back extensions on GHD with 5 sec hold per rep.  Rest 2 mins.

• Roll T spine, glutes and hammies – spend at least 1 min on each