CrossFit and Personal Training

3 rounds for quality reps:

• 5 squats
• 5 lunges per leg
• 5 empty bar muscle cleans
• 5 empty bar power cleans
• 5 jumping jacks
• 5 sit ups

Alternating EMOM x 12 (6 Rounds):

• Odd Minutes – 3 Front Squats
• Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for both movements.

3 Rounds:

• 15 Hang Power Cleans (115/80)
• 15 Bar Facing Burpees ** practice the new Open standard

• Every 90s x 6 Rounds: Max Kipping HSPU

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs