CrossFit and Personal Training

Coach led.

Then set up for the wod.

25 min AMRAP:

Buy in:

• 200 Double Unders
• 30 burpees

AMRAP of “Cindy”

1 Round of “Cindy” =

• 5 Pull-Ups
• 10 Pushups
• 15 Air Squats

OLY Saturday

1 Establish a heavy back squat for today (15 mins)

2. Drop snatch balance – 7 sets x 3

3. Cleans: Work to a heavy power clean (10 mins)

4.  Captain Morgans

OLY Sunday

1. Split jerks – work to a heavy 1 – then hit it 2x more

2. Heavy clean pulls – 4 sets x 3 reps @ 90%

3. Establish a heavy back squat for today (15 mins) (if you were not here Saturday)

3. If you were here Saturday, you will be doing something else.