CrossFit and Personal Training

• 2:00 Light Row, Bike, or Ski Erg

Then 2 rounds of:

• 10 beat swings
• 8 ring rows
• 6 ring dips
• 4 pull ups
• 2 push ups

Get equipment ready for the wod and warm up the power clean and the ring muscle up and burpee pull up.

• 5 shrugs
• 5 muscle cleans
• 5 elbow rotations
• 5 power cleans

Ascending Ladder for 7 Minutes:

• 1 Hang Power Clean (205/135), 1 Ring Muscle Up
• 2 Hang Power Cleans (205/135), 2 Ring Muscle Ups
• 3 Hang Power Cleans (205/135), 3 Ring Muscle Ups
• …….

Continue to add (1) repetition to each movement until the time cap is reached.

** scale for the muscle up is a burpee pull up

15 min AMRAP:

• 50 Double Unders
• 10 Hang Power Cleans (165/105)
• 20/15 Calorie Assault Bike (rower: 24/20 cals)
• 10 KB swings (53/35)

• 10 mins conversational pace on rower