CrossFit and Personal Training

4 rounds for quality:

• 10 jumping jacks
• 10 lunges
• 10 push ups
• 10 beat swings

• Establish a max set of strict handstand pushups (scale: from a box)

Then,

• Establish a max set of strict pull-ups (the use of bands today is allowed – note which one you use)

** ensure full range of motion

4 min AMRAP:

• 27 Hang Power Cleans (115/80)
• 27 Wallballs (20/14)
• 27 Calorie Row

Rest 4:00

4 min AMRAP:

• 21 Hang Power Cleans (115/80)
• 21 Wallballs (20/14)
• 21 Calorie Row

Rest 4:00

4 min AMRAP:

• 15 Hang Power Cleans (115/80)
• 15 Wallballs (20/14)
• 15 Calorie Row

Finisher:

3 Rounds:

• 500 m Row

Rest 2:00

• 400 m Run

Rest 2:00

• Accumulate 5 mins holding 2 handed heavy farmer carry.

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch