CrossFit and Personal Training

Row/bike/ski for 2 mins

8 mins AMRAP:

• 5 squats
• 5 sit ups
• 5 jumping jacks
• 5 glute bridges
• :20 sec front plank

• 12 days of Xmas WOD!

OLY Saturday

1. Work to a heavy power snatch.  Then, 5 singles at 80%

2. Work to a heavy power clean and split jerk (switching legs).  

3. Superset 3 rounds:

• 10 ab rollouts
• 10 bent over rows

OLY Sunday

No class.  See you again on Saturday.