CrossFit and Personal Training

• Row, bike or ski for 2 mins.

3 Rounds:

• 10 Slow Air Squats, 5 Wall balls for R2 and R3
• 5 Beat Swings, 5 kipping pull ups for R2, 5 pull ups for R3
• 5 Empty Bar Front Squats, 5 Empty bar thrusters for R2, 5 wod weight thrusters for R3
• 5 Box Step-Up, step-downs, 5 box jumps for R2 and R3
• 5 Kettlebell Swings for every round

Rest ~1:00 between rounds

For Time:

21-15-9:

• Wall balls (20/14)
• Pull Ups
• Thrusters (95/65)
• Box Jumps (24/20)
• Kettlebell Swings (53/35)

Athlete’s choice on equipment:

Bike, Row or Ski Erg

With a continuously running clock:

• 5:00 On, 2:30 Rest
• 4:00 On, 2:00 Rest
• 3:00 On, 1:30 Rest
• 2:00 On, 1:00 Rest
• 1:00 On

Not for score, but for pacing effort.

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