CrossFit and Personal Training

3 Rounds:

• 10 squats
• 10 beat swings
• 10 box step ups/step downs

Set up for wod and do the following:

Walk through pace for 2 rounds, building in intensity:

• A) 5 Wall balls (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
• B) 5 Box Jumps (24/20)
• C) 3 Power Snatches + 3 OHS (build in weight over the two rounds)
• D) 10/7 Calorie Row

Alternating EMOM x 20 (4 Rounds):

• A) 7 Wall balls (20/14–>10/9′) + 3 Bar Muscle Ups (or 7 C2B Pull Ups)
• B) 15 Box Jumps (24/20)
• C) 7 Power Snatches + 7 OHS (95/65)
• D) 15/12 Calorie Row
• E) REST